Wednesday 05102023

WARMUP

STRENGTH

6 min cap

1 Power Clean

Build to a max

Rest 2 min

30 Power Cleans @ 70%

Time Cap: 5 minutes

*Opening set is AMRAP Unbroken

*2 scores, total time = score 1, Max unbroken Tng reps = score

Deadlifts

Set 1 – 5 reps @ 60%Set 2 – 3 reps @ 70%Set 3 – Max reps @ 80%

WOD

3 sets:

3 mins ON/ 3 mins OFF:

12 Deadlifts @ 185/125lb

8 shuttle runs

15 Kettle Bell Swings @ 53/35lbs

AMRAP Rope Climb in remaining time

score = RC

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Friyahhh12082023

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Thursday 12072023

Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists