Search

Tuesday 09142021

Warmup

Skills

Emom 12

  1. 10 strict ring dips / assistance

  2. 2 strict muscle ups / 10 ring rows

  3. :30 sec l-sit / plank

WOD

4 rds for time

400 m run

15 thrusters 50 /35’s

12/8 cal assault

7 devil press 50/35’s

Rest 2:00

Level 2

4 rds

300 m run

10 thrusters 35/25

10/6 cal

5 devil press 35/25

rest 2 min

183 views0 comments

Recent Posts

See All

WARMUP CORE - tabata scissors russian twists banded squats banded glute bridges STRENGTH BACK SQUATS every 2:00 x8:00 4x8 reps @67% HWPO WOD 3 Rounds For Time: 80 Double Under 40 Wall Ball 20/14 200 m

STRETCH DAY! Option A: Active Recovery WOD "Who-ville" On the 2:00 x 10 Rounds: 5 Strict Pull-ups/ ring rows 10 Air Squats 15 AbMat Sit-ups Max Calorie Row *Score: Total Calories Option B Run 5 k 3.6k

WARMUP strength strict press every 1:30 1x10@65 1x8 @70 1x6@ 74 power snatch every 2:00 1x4 @55 1x3@60 1x2@ 67 1x1@ 70% WOD 4 Rounds For Time: 20/15 Cal Fan Bike 15 Handstand Push Up/ db push press 10