Wednesday 08182021
Warmup
Core Tabata
Scissors
Bench press
3@ 70
3@ 70
3@75
3@80
3@85
WOD
10-8-6-4-2
Power snatch 155/105
20-16-12-8-2
Box jump over 24/20
Kipping HSPU
14-18 min goal
level 2
95/65
HSPU /abmat and plate /dB press
Warmup
Core Tabata
Scissors
Bench press
3@ 70
3@ 70
3@75
3@80
3@85
WOD
10-8-6-4-2
Power snatch 155/105
20-16-12-8-2
Box jump over 24/20
Kipping HSPU
14-18 min goal
level 2
95/65
HSPU /abmat and plate /dB press
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