Search

Wednesday 02022022

Warmup


Core x3

:30 side plank (each )

10 single leg vups

10 vtucks

Posterior x3

10 leg single leg kb deadlifts each

10 Russian kb

20 banded walks

WOD

HOLLY MAN 15:00-30:00

30 Rounds For Time:

5 Wallballs 20 / 14 lb (10/9ft.)

3 Handstand Push-ups

1 Power Clean 225 / 155 lb

Time Cap: 30 Minutes

HERO WOD: Last time we completed this workout was 9.13.2015.

CONDITIONING CATEGORY: Grindy Threshold

WALLBALLS: Less than 15 seconds per round.

HANDSTAND PUSH-UPS: Can be strict or kipping. Less than 15 seconds per round.

POWER CLEANS: This should be a heavy single but should not exceed 75% of your 1RM power clean. Less than 15 seconds per round.

SCORE: Total time. If capped, add 1 second for every missed rep.

151 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