Wednesday 03302022
Warmup
Deadlifts every 2 min x12
15@40
12@45
8@53
3x5@64
Wod 20 min cap
100 du
50 ctb /pu
40 burpee to target
20 thrusters 135/95
40 box jumps over 24/20
50 toes to bar / knee raises
100 du
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See Allwarmup STRENGTH EMOM 10 min 1. deadlifts (building) 2. 5 high box jumps HWPO WOD AMRAP 4 18/14 Cal Row 18 Toes To Bar 18 Burpee To Bar ---- Rest 2:00 ---- AMRAP 4 15/12 Cal Row 15 Toes To Bar 15 Burpe
1320
stretch day ! or lift of your choice. Optional Active Recovery Hwpo 3x1000 m run rest 3:00 HWPO classic 2/2/2/3 Minutes / 1 Minute Off 15/12 Cal Row 15 Dumbbell Thrusters 50/35 Max Burpee over the row
1110
WARMUP STRENGTH EMOM 6 2 snatch balance build to your snatch weight EMOM 6 1 squat snatch @83% WOD HWPO 2X 6 Bar Muscle Up 100' Overhead Walking Lunge 50/35 ---- Rest 2:00 ---- 2X 4 Bar Muscle Up 100'
1650