top of page
Search

Wednesday 09202023

Warmup

Tabata

Hollow holds

Weighted glute bridges


Strength EMOM 10

2 front squats

2 back squats

@65-75% of front squat


WOD 20 min cap

3 rds

Rx

20 toes to bar

6 wall walks

75 double unders

20 1 arm snatches 35/50


Level 2

15 toes to bar

4 Wall walks

50 double unders

15 1 arm snatch 35/25


Level 3

15 single leg vups

4 inch worm walk outs

50 singles

15 1 arm snatch 25/15


179 views0 comments

Recent Posts

See All

Strength EVERY :90 x8 rds 1 High hang power snatch 1 hang power snatch 1 Low hang power snatch ( just above floor ) Start light and build! WOD RX On a 12:00 clock: 50-calorie row 40KB swings (35/53 lb

Warmup White board brief STRENGTH For load: 5-5-5-5-5: Push press INTENDED STIMULUS Last tested heavy push press on Sept 19, 2023. Work up to 5 push presses at or above 75% and stay there for all 5 se

White board brief STRENGTH EMOM 12: 2 front squats – Increase loading across as many sets as possible. – Begin the first set around 70-75% of your best front squat. – Advanced athletes should aim to h

bottom of page