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

189 views0 comments

Recent Posts

See All

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

Thursday 05162024

Stretch Day ! For load: DEADLIFT 3-3-3-3-3+ – Max reps on the last set. CARDIO PARTY FOR TIME 500M RUN ( around complex ) 50 CALORIES SKI 200M DUAL DUMBBELL FARMERS CARRY 50 CALORIES ROW 200M DUAL DUM

Wednesday 05152024

Warmup SKILLS EMOM 15 Min 0-4 (5-10 )strict HSPU / strict press (Use no more than abmat &plate) Min 5-9 (30 )crossovers / du / sing Min 10-14( 2-5) ring mu / bar / rows and dips WOD RX For time: 27-21

bottom of page