Search

Wednesday 03032021

Tabata

Plank holds

Russian twists

Skills 3 rds

.45 free handstand hold

:30 over head 2 x kB hold 70/53

15 low ring pushups

Rest 1 min

Wod - x5 rds for time

600/500 m bike (300/250 row )

30 kB swings 70/53

10 burpee to target

Accessory x2

30 lat pull downs

30 banded walks

10 banded jump squats


194 views0 comments

Recent Posts

See All

WARMUP CORE TABATA -LEG LIFTS -VTUCKS STRENGTH BACK SQUAT Optional - If testing is needed FIND A 1RM Back Squat BACK SQUATS 3 sets of Max reps  @ 75% Rest 3 minutes between sets *AMRAP (-2) --Rest 3-4

WARMUP STRENGTH 7 min 3 Push Presses *Find a 3 RM Dual Dumbbell Strict Press From Split 3 sets of 10 reps 5 reps with each foot forward GOT NONE!! SKILLS CTB / OR PULL-UP Skill A. 5 Low Bar Butterfly

WARMUP SKILLS Option 1 GOT NONE 4 alternating sets of : A.1 Z-PRESS DUAL DB OH HOLD 30 s rest 90 s A.2 MAX DEFICIT PIKE HSPU toes or knees on box B. Half-Kneeling Single Arm Dumbbell Press (3131 tempo