WARMUP
CORE
tabata
medballdead bugs
single leg Alternating fire hydrants
STRENGTH
Front squats for time
30 reps@65%from rack
SKILLS
3rds
3 RMU
6SHSPU
max effort kip HSPU
or
3rds
3 strict pull-ups
6 rig dips
max effort push-ups
WOD 12min cap
FOR TIME;
30 barf burpees
50 ctb pull-ups/ pu / band
30 barf burpees
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
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00
