top of page
Search

Tuesday 10262021


Warmup


Strength:

6 Sets:

Bench Press

All Sets Based on 1RM Bench Press

Set 1-2: 4 @ 80%

Set 3-4: 3 @ 85%

Set 5-6: 2 @ 90%


[BASED ON MAX SET OF STRICT HANDSTAND PUSH-UPS]

5-9 Unbroken: 3-2-2-2-1

10-14 Unbroken: 4-3-3-3-2

15-19 Unbroken: 9-8-7-7-6

20-24 Unbroken: 12-10-8-8-6

25+ Unbroken: 18-15-12-10-6


WOD

For Time [20 Minute Cap]:

1 Round of "Macho Man"

50 Double Unders

2 Rounds of "Macho Man"

50 Double Unders

3 Rounds of "Macho Man"

50 Double Unders

4 Rounds of "Macho Man"

50 Double Unders

5 Rounds of "Macho Man"

50 Double Unders


Barbell: 135 / 95 lb


1 Round of "Macho Man":

3 Power Cleans

3 Front Squats

3 Push Jerks

level 2

95 /65 - 75 singles





207 views0 comments

Recent Posts

See All

Tuesday 05212024

Warmup STRENGTH For load: Emom 10 2 split jerk: Build up to 70- 80 % WOD RX 4 sets for time: 600/750-m row Rest 3:00 between rounds. Score is slowest row. SCORE: TOTAL TIME Level 2 4sets for time: 500

MONDAY OPEN GYM

WARMUP 10 min Strength/ Skills RX EMOM 20: Odd min | 5 front squats Even min | 5 muscle-ups SCORE: LOAD LEVEL 2 EMOM 20: Odd min | 5 front squats Even min | 3 jumping muscle-ups/ strict pull-ups SCORE

Friyahhh 05172024

Strength - EMOM 5 2 SNATCHES (POWER OR FULL) (PAUSE 2 SEC AT KNEE ) Reset every rep (50-60% Rest 1 min EMOM 7 1 SNATCH (FULL OR POWER)(70-85%) WOD 3 RDS for time : Rx 100 DOUBLE UNDERS 15 LATERAL BURP

Comments


bottom of page