Wednesday 07212021

Warmup

Strength

DB bench

10@

15@

20@

70/50-50/35-35/25

Wod

4:00 min amrap

40 double unders

6 ground to oh 135/95

Rest 1:30

4:00 min amrap

8/5 cal assault

6 ground to oh 135/95

Rest 1:30

4:00 min amrap

40 double unders

6 ground to oh 135/95

Level 2

96/65- 50 singles

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Thursday04252024

Stretch day !! STRENGTH - DEADLIFTS Warmup to your workout Weight! 5-4-3-2-1 WOD RX 7 x 1:00 rounds of: 21 double-unders 7 burpeesMax-reps deadlifts (225/315 lb) – Rest 2:00 between rounds. Level 2 7

Wednesday 04242024

Warmup STRENGTH For load: 16 min 3-3-3-3-3-3-3 Power clean Touch n go reps Post-workout: 1:00 max-rep power cleans – Use 75% of your heaviest set WOD for time : Rx Run 200 m 50 wall balls 20/14 Run 20

Tuesday 04232024

Warmup Core - Tabata Russian twists Plate sit up get up / sit up & plate raise high over head WOD RX 5 rounds for time: 20 box jump-overs (20/24 in) 20 push-ups 20 pull-ups SCORE: TOTAL TIME Level 2 4