top of page
Search

Wednesday 08092023



DYNAMIC WARM-UP | 10:00

2:00 cardio machine of athlete’s choice

AMRAP 6:

20 jumping jacks

10 single-arm DB presses/arm

10 scap pull-ups

5 burpees

1 complex

2 Kip swings

1 ctb

2 Kip swings


Core -

Tabata -

1 arm db wide leg sit-ups

Bring legs wide when you sit up.




Strength

E2MOM x 14 (you decide)

2 back squats

2 back rack reverse lunge

2 back squats



WOD

RX

5 rounds for time:

15 chest-to-bar pull-ups

25-ft handstand walk

SCORE: 

TOTAL TIME

Level 2

5 rounds for time:

10 chest-to-bar pull-ups/ pull-ups

1:00 handstand walk attempts

SCORE: 

TOTAL TIME


Level 3

5 rounds for time:

15 jumping chest-to-bar pull-ups:

30 piked/plank shoulder taps


171 views0 comments

Recent Posts

See All

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

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

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

bottom of page