Wednesday 05142023 BRING A FRIEND DAY 3.

Warmup

Core -

Tabata

Hip taps

Strength Partners

BENCH PRESS

10-8–6-4-6-8-10

Partner 2 holds wallsit / spots if necessary

WOD

10 rds total

PARTNER

Switch ever 2 min you go I go !

5 Power cleans 135/95

10 HSPU /10 push-ups / no knees / box or abmat

15 lateral bar hops

BAF - Hang cleans

Extra * 25 banded strict ctb pull-ups+ 20 ring dips

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Monday 12112023

Warmup TABATA CORE - Scissors Plank jacks STRENGTH Emom 8 1 split jerk @70 % + Lighter will do 2 split or 2 push jerks WOD RX For time: 100 double-unders 75 hang power cleans (55/75 lb) 50 GHD sit-up

Friyahhh12082023

Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o

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