Search

wednesday 06082022

STRENGTH

take 8 min

find a 1 rm strict press

then ..

EMOM 6

6 touch N go power snatch 135/95 (50%)

HWPO WOD

AMRAP 5

15/12 cal bike or row

15 push-ups

15 ring rows

rest 3:00

AMRAP 5

12/9 cal

12 push-ups

12 ring rows

rest 3:00

AMRAP 5

9/7 cal

9 push-ups

9 ring rows

accessories x3

8 z-press

15 db flys

:20 hollow hold

200 views0 comments

Recent Posts

See All

WARMUP gymnastics/ grunt work 2RDS max strict pull-ups / band Sandbag Carry 50 feet max strict ring dips / band Sandbag Carry 50 feet Max Strict Knees to Elbows Sandbag Carry 50 feet Max Wall Facing H

WARMUP STRENGTH Shoulder Press Set 1 – 6 reps  @ 65% Set 2 – 6 reps  @ 75% Set 3 – 6 reps  @ 85% Set 4 – 6 reps  @ 90% based off 5 RM 3 seated box jumps after every set. weighted vest if you have one.

WARMUP STRENGTH Choice of FS or OHS based on limiter/priority. Front Squat/ OH Squat Set 1 – 6 reps  @ 65% Set 2 – 6 reps  @ 75% Set 3 – 6 reps  @ 85 Set 4 – 6 reps  @ 90% Rest as needed *% based off