top of page
Search

Tuesday02202024

Warmup


Strength

CLEAN &JERKS

5 reps x 2 sets @ 50-60%

4 reps x 3 sets @ 60-70%

3 reps x 2 sets @ 65-75%


WOD

RX

Every 2:00 for 4 rounds:

6 box jumps (24/30 in)

12 push-ups

Max-calorie row

– Rest 2:00 between rounds.

– Score is total calories rowed.

Level 2

Every 2:00 for 4 rounds:

6 box jumps (20/24 in)

12 push-upsMax-calorie row

– Rest 2:00 between rounds

.– Score is total calories rowed.

Level 3

Every 2:00 for 4 rounds:

6 box jumps (12 in)

9 knee push-upsMax-calorie row

– Rest 2:00 between rounds.

– Score is total calories rowed.


INTENDED STIMULUS

  • 1:00 or more to row every round with 10/15+ calories each effort.

  • Box jumps and push-ups each in under :30.

  • 1:1 work-to-rest ratio to allow for sprint efforts.

145 views0 comments

Recent Posts

See All

Tuesday 04232024

Warmup Core - Tabata Russian twists Plate sit up get up / sit up & plate raise high over head WOD RX 5 rounds for time: 20 box jump-overs (20/24 in) 20 push-ups 20 pull-ups SCORE: TOTAL TIME Level 2 4

Monday 04222024

WARMUP CORE - 4 min Tabata Single leg v-ups Hip taps STRENGTH EMOM 8 @ 50% back sqaut 2 front squats 2 back squats WOD RX As many rounds as possible in 10 minutes of: 10 thrusters (85/115 lb) 10 power

Friyahhh 04192024

Warmup Skills / EMOM 8 30sec hs hold 10 -15 ttb 10 HSPU 10-15 ttb 10 strict HSPU 10-15 ttb 10 ctw HSPU 10-15 ttb WOD QUARTER FINALS #4 Start with back to the bar every round ! RX Complete as many reps

Kommentare


bottom of page