Search

Wednesday 11202021

WARMUP

STRENGTH

A) 3Sets:

3 Dead Stop Deadlifts @ 75%

B) 3 Sets:

3 Touch-and-Go Deadlifts @ 80%

WOD/ every 2:30 x8

10 hang power cleans 135/95

30 du /45 singles

15/12 cal assault /250 row

Level 2

10 hang power cleans 95/65

20 double unders / 35 singles

12/9 cal assault / 200 m row

Modifications

500 METER BIKE ERG

  • 15/12 cal assault

- 250m Row

- 200m Run

- 200m Ski


182 views0 comments

Recent Posts

See All

warmup tabata heels to Heaven jumping jack planks STRENGTH box squats EMOM 10x3 @70% SIT TO BOX WOD 21-15-9 thrusters 50/35db 18-12-6 25ft shuttle runs 3-2-1 rope climbs

STRETCH 20 MIN STRENGTH SQUAT CLEAN & JERK 3-3-2-2-1-1 Final set is 1 @ 90-92% Rest as needed b/t all reps 4X3 REPS 1 ¼ FRONT SQUATS 55/65%

HIP THRUSTS BB Hip Thrusts: 5,5,3,3,10,10 Build to a heavy 3, aiming heavier than last weeks double, then drop & do 2 sets of 10. SKILLS Option 1: Got None A. EMOM 6-min: 2 x 2-3" deficit handstand pu