top of page
Search

Wednesday 01122022

Warmup

Core -

3 rds

20 single leg vsnaps

20 vtucks

20 Russian twists

20s side plank

20s side plank


Posterior

Emom 9

  1. 10 Glute bridges 45 lb plate

  2. 20 hamstring curls (rig )

  3. 30 S free hs hold / wall

Wod

For Time [20 Minute Time Cap]:

100 Double Unders

2,000 Meter Bike

300-ft. Handstand Walk / 1 arm oh lunge 50/35

2,000 Meter Bike

100 Double Unders

DOUBLE UNDERS

- Reduce Reps

- 250 Single Unders

- 2:00 of Practice

- 100 Line Hops

2,000 METER BIKE ERG

- Reduce Distance

- 1,000m Row

- 800m Ski

- 800m Run

- 600m Air Run

HANDSTAND WALKS

- Reduce Distance

- 100 Handstand or plank Shoulder Taps

- 300 ft 1 arm oh walking lunge

188 views0 comments

Recent Posts

See All

Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o

Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists

Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00

bottom of page