top of page
Search

Wednesday 09062023

Warmup

STRENGTH


Back squats

5-4-3-2-1-10-10

Start @ 60 %


WOD

RX

EMOM 12:

Min. 1 | 6 strict pull-ups + 12 push-ups + 18 air squats

Min. 2 | Max-rep double-unders–

Score is total reps.

Level2

EMOM 12:

Min. 1 | 4 strict pull-ups + 8 push-ups + 12 air squats

Min. 2 | Max-rep double-unders– Score is total reps.

Level 3

EMOM 12:

Min. 1 | 6 ring rows + 8 knee push-ups + 10 air squats

Min. 2 | Max-rep single-unders–

Score is total reps.


INTENDED STIMULUS

  • Modified Cindy done in under 1:00 with :45 worth of double-under attempts.

  • As long as athletes can hit full range of motion during the odd minutes, they can work for :45-1:00 to accumulate as many double-under reps - or attempts - as possible.

  • Scores will vary based on how athletes approach this workout.



Skill work

EMOM 8

:20 crossovers


ALTERNATE WORKOUT

At-home option:

EMOM 12:

Min. 1 | 6 double-DB bent over rows + 12 push-ups + 18 air squats

Min. 2 | Max-rep double-unders–

Score is total reps.

171 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