Wednesday 05112022
WARMUP
SKILLS
EMOM
6 min EMOM
4-7 ring mu / bar / ctb pull-ups
Unbroken
EMOM 6
5-10 strict HSPU / z press
Unbroken
Wod HWPO
4RDS
400 m run / row
8 sand bag cleans 150/100
6 wall walks/ 20 alternating db press 35/25
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See AllWARMUP STRENGTH FRONT SQUATS Every 2 min x10 4 reps @ 70% Wod 3X 100 Double Unders 8 Sand Bag Clean 130/100 24 Toes To Bar Accessory c3 8 banded strict ctb 12 skull crushers
1450
Stretch day !! Or lift of choice. Optional Active Recovery 4 Rounds For Time 400 Meter Run 20 Double Kettlebell Russian Swings 100 Meter Double Kettlebell Front Rack Carry only Kettlebells: 53 / 35 l
1340
Warmup Strength - Squat snatch EMOM 9 wave 3@74 2@77 1@ 80 Every 90 sec till 4:30 Snatch pulls 3x4 at 90% HWPO Wod 12 min amrap 200 m run 10 push press 95/65 20 front rack lunge 95/65 50 double unders
1910