Search

Wednesday 03242021

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


184 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