Search

Wednesday 01262022

Warmup

3 Minute Easy Bike, Row, Ski, or Run

2 Rounds: 24 hollow + 8 Push-Ups + 16 PVC Pass Throughs + 24 Hollow Rocks

1 Round Of Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff Legged Deadlifts

5 Front Squats

Then…

30 Light Dumbbell Fly’s

30 Single Leg Glute Bridges (Each Leg)

CONDITIONING

‘DISCRACE ‘ 3:00-7:00

3 Rounds For Time:

10 Squat Cleans 135 / 95 lb

10 Push Jerks 135 / 95 lb


WOD

Strict JT (5:00-12:00)

21-15-9:

Strict Handstand Push-ups

Strict Ring Dips

Push-ups

Time Cap: 12:00

MODIFICATIONS

SHSPU

- Reduce Reps

- Use Riser

- Double Dumbbell Strict Presses

STRICT RING DIPS

- Reduce Reps

- Banded Reps

- Box, Bench, Or Bar Dips

PUSH-UPS

- Reduce Reps

- Elevate Hands

150 views0 comments

Recent Posts

See All

WARMUP SQUAT CLEANS EMOM x 5: 1 rep @ 77-80% EMOM x 4: 1 rep @ 82-84% EMOM x 3: 1 rep @ 86-90% NO REST Front Squat Clusters: 1.1.1 x 3 sets rest 10 sec b/t reps rack the bar during rest rest 2min b

PUSH JERKS FROM RACK 1 rep every 45 sec x 12 reps 65-70% 1RM SJ ROWING 500/425m on the 3min for 6 sets @ fastest sustainable effort Score = accumulated time of all row intervals (not including rest) B

warmup tabata heels to Heaven jumping jack planks STRENGTH box squats EMOM 10x3 @70% SIT TO BOX WOD 21-15-9 thrusters 50/35db 18-12-6 25ft shuttle runs 3-2-1 rope climbs