Tuesday 08232022



A.For 1 round, spend 2 minutes on each movement, trying to accumulate as many reps as possible:

Strict Ring Muscle Up

Strict Pull-Up

Rope Climb

Rest 30 seconds between each round

*If you don't have strict muscle ups, perform false grip strict ring pull-ups or rows

B.2 sets:

10 single arm DB row/side

10 strict toes to bar for quality

-rest 1 minute between rounds

WOD 25 min cap

3 Rounds for Time: Run 400 meters 75 Double-Unders 15 Burpee Box Jump-Overs 24/20 inches

-Rest 3min

scale back :

50 double unders

10 burpee bj over

166 views0 comments

Recent Posts

See All

WARMUP SQUAT CLEANS EMOM x 5: 1 rep @ 77-80% EMOM x 4: 1 rep @ 82-84% EMOM x 3: 1 rep @ 86-90% NO REST Front Squat Clusters: 1.1.1 x 3 sets rest 10 sec b/t reps rack the bar during rest rest 2min b

PUSH JERKS FROM RACK 1 rep every 45 sec x 12 reps 65-70% 1RM SJ ROWING 500/425m on the 3min for 6 sets @ fastest sustainable effort Score = accumulated time of all row intervals (not including rest) B

warmup tabata heels to Heaven jumping jack planks STRENGTH box squats EMOM 10x3 @70% SIT TO BOX WOD 21-15-9 thrusters 50/35db 18-12-6 25ft shuttle runs 3-2-1 rope climbs