Wednesday 05052021

Warmup

Core - Tabata

Med ball dead bugs

Front squats

3@90

Wod

3 rds

30/24 cal row

20 power snatch 95/65

30 bj over 24/20

Level 2

3rds

20/15 cal

15 power snatch 75/55

20 bj over

Accessories

3 rds

10 dB press

8 parallette push-ups

30 seconds ring support hold

Rest 1 min

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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

Thursday04252024

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

Wednesday 04242024

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