TUESDAY09062022

STRENGTH

1 SPLIT JERK

EMOM 8

65-75%

Max Speed focus

5 HANG POWER CLEAN

EMOM x 8

45-60%

AFAP

GRIP WORK

4 sets:

8 TTB

100ft 2-DB farmer's carry @ 50/35# ea

8 TTB

-rest 60-90 sec btw sets-

*cap of 90 sec each set

ROWING CONDITIONING

3 sets of:

Row 600/500m @ 3-5 seconds per 500m slower than 2k sustainable test

rest 30 seconds

REST4 MIN x2SETS

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Thursday04252024

Stretch day !! STRENGTH - DEADLIFTS Warmup to your workout Weight! 5-4-3-2-1 WOD RX 7 x 1:00 rounds of: 21 double-unders 7 burpeesMax-reps deadlifts (225/315 lb) – Rest 2:00 between rounds. Level 2 7

Wednesday 04242024

Warmup STRENGTH For load: 16 min 3-3-3-3-3-3-3 Power clean Touch n go reps Post-workout: 1:00 max-rep power cleans – Use 75% of your heaviest set WOD for time : Rx Run 200 m 50 wall balls 20/14 Run 20

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