top of page
Search

Wednesday 11082023

Warmup


Strength

5 sets for load:

3 split jerks

– Lift once every3:00


INTENDED STIMULUS

  • Build to a heavy 3-rep split jerk.

  • Advanced athletes should start at around 80-90% of 1-rep max.

  • Beginner athletes should start around 70% of 1-rep max.

  • Rest 2:00-3:00 between sets.


WOD

RX

4 rounds for time:

1:00 cumulative plank hold

400-m run



Level 2

Same as Rx’d



Level 3

4 rounds for time::

30 cumulative plank hold

300-m run



Run substitutions:

  • 800/1,000-m C2 Bike.

  • 1,000/1,250-m Air Bike.

  • 400/500-m row or SkiErg.


Successories

EMOM 8:

:20-:30 single-leg squat practice

168 views2 comments

Recent Posts

See All

Wednesday 05222024

Core - Tabata Hollow hold Scissors SKILL WORK Pre-workout: On a 8:00 clock: Build to a heavy 1-rep power snatch + overhead squat WOD RX 10 rounds for time: 4 deadlifts (105/155 lb) 3 hang power snatch

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

2 Comments


Wayland Kilpatrick
Wayland Kilpatrick
Nov 08, 2023

I wont be here tonight

Like
Replying to

Thank you 😊

Like
bottom of page