top of page
Search

Wednesday 07072021

Tabata

4rds

WARMUP

Single or double unders

Shoulder taps

Snatch grip good morn

Snatch grip push press


Bench press

8 @60

8 @65

8 @65

4 @70

4@75

4@78


WOD ‘THREE BLIND MICE ‘


Every 5 min x6 rds

400 m run

20 alternating dB snatch 50/35

10 strict HSPU

Change starting movement each RD

  1. Run

  2. Snatch

  3. HSPU


Level 2

Run 300 m

20 dB snatch

12 Kipping HSPU / push-ups

178 views0 comments

Recent Posts

See All

Tuesday 05212024

Warmup STRENGTH For load: Emom 10 2 split jerk: Build up to 70- 80 % WOD RX 4 sets for time: 600/750-m row Rest 3:00 between rounds. Score is slowest row. SCORE: TOTAL TIME Level 2 4sets for time: 500

MONDAY OPEN GYM

WARMUP 10 min Strength/ Skills RX EMOM 20: Odd min | 5 front squats Even min | 5 muscle-ups SCORE: LOAD LEVEL 2 EMOM 20: Odd min | 5 front squats Even min | 3 jumping muscle-ups/ strict pull-ups SCORE

Friyahhh 05172024

Strength - EMOM 5 2 SNATCHES (POWER OR FULL) (PAUSE 2 SEC AT KNEE ) Reset every rep (50-60% Rest 1 min EMOM 7 1 SNATCH (FULL OR POWER)(70-85%) WOD 3 RDS for time : Rx 100 DOUBLE UNDERS 15 LATERAL BURP

Comments


bottom of page