top of page
Search

WEDNESDAY 07132023

Warmup


Strength :

every :90 x7

1 clean high pull ( drop)

1 pause power clean (2 sec at knee)

1 split jerk

BUILD


WOD

RX

For time:

5-8-13:Deficit handstand push-ups4/6”

Double-DB deadlifts (50/70 lb)–

Touch all 4 heads of the DBs to the floor.

Then…

89-ft double-KB overhead walking lunge (35/53 lb)

SCORE: 

TOTAL TIME


INTERMEDIATE

For time:5-8-13:

Handstand push-ups

Double-DB deadlifts (35/50lb)–

Touch all 4 heads of the DBs to the floor.

Then…

89-ft double-overhead KB walking lunge (26/35 lb)

SCORE: 

TOTAL TIME


BEGINNER

For time:5-8-13:

Pike push-ups on DBs

Double-DB deadlifts (25/35 lb)–

Touch all 4 heads of the DBs to the floor.

Then…

89-ft double-overhead KB walking lunge (12/18 lb)

153 views0 comments

Recent Posts

See All

WARMUP WHITE BOARD STRENGTH STRENGTH I EMOM 12: 3 back squats – Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets). WOD RX AMRAP 7: 3-6-9-12… etc. Thrusters (65

STRENGTH BUILD TO A HEAVY 2 hang power cleans + 1 SPLIT JERK – Rest 2:00 between sets. – Increase loading across as many sets as possible.– Unbroken reps.– Begin the first set around 60-70% of your 1-

Stretch day ! 10-8-6-4-2/ per arm Single arm Db Bench press Single arm db seated press WOD 20min 1:00 min on :30 off Row Ski Bike erg Ass Ground to oh Double unders

bottom of page