top of page
Search

Wednesday 04172024

Strength

EMOM 10

  1. 10 Weighted glute bridges/bar

  2. 12 bent over rows / bar


WOD

RX

AMRAP 20:

400-m run

50 KB swings (53/70 lb)

400-m single-KB farmers carry (run if you can )

– Partners run together and break up the other two movements as needed.


Level 2

AMRAP 20:

400-m run

50 KB swings (35/53 lb)

400-m single-KB farmers carry(run if you can )

Partners run together and break up the other two movements as needed.


Level 3

AMRAP 20:

200-m run

30 KB swings (18/26 lb)

200-m single-KB farmers carry (run if you can )

Partners run together and break up the other two movements as needed.


ABOUT THE WORKOUT

INTENDED STIMULUS

  • 2+ rounds.

  • Kettlebell swings in sets of 10 or more.

  • Farmers carry in 4:00 or less.   

  • Run if you can !!

  • Partners take turns with the kettlebell and run together.

140 views0 comments

Recent Posts

See All

Tuesday 04302024

Skill/Strength 10 sets: 0:30 max-reps strict handstand push-ups 1:00 rest Sub strict HSPU from box or piked on floor Sub kipping HSPU Sub HS kickup with negative Sub 0:30 HS hold or plank hold with sh

Monday 04292024

Warmup Strength EMOM 20: 1 power snatch 1 hang power snatch– Build in load, prioritizing mechanics! WOD RX EMOM 12: Odd min | 2 legless rope climbs Even min | Max-reps devils presses (20/35 lb) Level

Friiiyahhh04262024

Warmup 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

bottom of page