WARMUP
WOD
‘Control-Alt-Delete"
On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches (50 / 35 lb)
20 pistols / 40 Air Squats
20/15 Calorie Bike Erg
Stamina Conditioning
Ascending Ladder for 7:00:
3-6-9-12-15-18-21...
Unbroken Wallballs 20 / 14 lb
Continue to climb by (3) reps per round until the 7:00 cap is reached.
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
