top of page
Search

Wednesday 01172024

Strength

Power snatch

2-2-2-2-2

Does not have to be touch n go!

Build to heavy or new athletes stay light and work on positioning.


WOD

RX

AMRAP 20:

400/ 500 row

25 double-unders

400/500row

50 double-unders

400/500row

75 double-unders

400/500row

100 double-unders etc...

– Add 25 double-unders to each round.

– 100 m of rowing = 1 rep.

Level 2

AMRAP 20:

400/ 500row

15 double-under attempts

400/ 500row

30 double-under attempts

400/500row

45 double-under attempts

400/500row

1:00 double-under attemptsetc…

– Add :15 double-unders to each round.

– 100 m of rowing = 1 rep.

Level 3

AMRAP 20:

200-meter row

25 single-unders

200-meter row

50 single-unders

200-meter row

75 single-unders

200-meter row

100 single-unders etc…


– Add 25 single-unders to each round.–

100 m of rowing = 1 rep.


substitutions:

C2 Bike | 800/1,000 meters

Assault or Echo bike | 900/1,250 meters

Row or Ski-erg | 400/500 meters


SKILL WORK

Post-workout

4 sets::

20 strict sit-ups:

10 rest:

20 flutter kicks:

10 rest

160 views0 comments

Recent Posts

See All

Tuesday 03052024

Strength Shoulder press 2-2-2-2-2-2-2-2 *25 ft hsw after each set /:20s Handstand hold WOD RX Every 4:00 for 5 rounds: 400/500-m row – Rest the remaining time in the interval. – Score is slowest inter

Monday 03042024

WARMUP Core - banded glute  bridges Banded walks Strength EMOM12 2 Deadlifts (work to a heavy) 5-10 ctb pull-ups / pull-ups / Jp WOD RX For time: 45 deadlifts (155/225 lb) 45 handstand push-ups SCORE:

Friday 03012024

Warmup STRENGTH Weighted strict pull-ups Build to a heavy Use a band if you don’t have strict pull-ups yet. FRIDAY NIGHT LIGHTS !! WARMUP STARTS AT 4:30pm WOD 24.1 RX For time: 21 dumbbell snatches, a

bottom of page