Search

Tuesday 11302021

Warmup


Strength 15 min

All Percentages Based Off 1RM Strict Press

1 Set of 5 @ 55%

1 Set of 5 @ 63%

2 Sets of 10 @ 68%

1 Set of 10+ @ 68%

[Leave 1-2 Reps In The Tank On Max Set]

6-10 min

For Time:

2,000 Meter Row/ or 4000m bike

[4 SETS] 11 min

AMRAP 2:

50 Double Unders

Max HSPU / db push press

Score - HSPU or push press


Rest 1 Minute Between Sets.

Extra 12 min

3 Rounds For Time:

30 GHD Sit-ups

500 Meter bike

8 Wall Walks


170 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