Warmup
EMOM 8
Box step ups
Bike 10/8
6 inch worm
:45 seconds Cossack squats
Strength
Front squats
3-3-3-3-3-3@75%
Wod
20 min amrap
40 double unders
10 thrusters 115/75
10 toes to bar
*Goal is 2 min per rd
*60 singles
*95/65
*75/55
top of page
Search
Recent Posts
See AllWarmup STRENGTH For load: split jerk: 5 reps x 2 sets at 50-60% 4 reps x 3 sets at 60-70% 3 reps x 2 sets at 65-75% WOD RX 2 rounds for reps of: 3:00 toes-to-bars 3:00 kettlebell swings (35/53 lb) 3:0
550
Stretch day !! STRENGTH - DEADLIFTS Warmup to your workout Weight! 5-4-3-2-1 WOD RX 7 x 1:00 rounds of: 21 double-unders 7 burpeesMax-reps deadlifts (225/315 lb) – Rest 2:00 between rounds. Level 2 7
1090
Warmup STRENGTH For load: 16 min 3-3-3-3-3-3-3 Power clean Touch n go reps Post-workout: 1:00 max-rep power cleans – Use 75% of your heaviest set WOD for time : Rx Run 200 m 50 wall balls 20/14 Run 20
1450
bottom of page