Warmup
Emom8
10 cal /8cal
40 du /60 singles
6 snatch grip press (BTN) + 6 push press
10 kB swings
Corex3
10 dead bugs
10 banded walks
10 Banded glute bridges
5 plank walk feet back touch nose
Strength 12 min
Hang clean + clean + split jerk
Work to a heavy complex for the day!
WOD
4 rds for time 15 min cap
30 double unders
15 shoulder to oh 115/85
30 double unders
15 toes to bar
Not for time
Cash out -
10 bmu
10 sand bag cleans
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
