Search

Wednesday 12082021


WARM-UP (9:00)

EMOM x 9 (3 Rounds):

Min 1: Any Machine

Min 2: 6 Box Step-Ups + 6 Air Squats + 6 Straight Leg Sit-Ups

Min 3: 5 Elbow Rotations + 5 Strict Presses + 5 Front Squats (W/ Empty Barbell)


STRENGTH

(PART A] 7min

Build to Heavy Single power clean

[PART B] 5 min

Hang Power Cleans:

2 Unbroken Sets @ 65% of Above

Rest 2:00 Between Sets


7 min

[All Percentages Based Off 1RM Deadlift]

DEADLIFTS

1 Set of 5 @ 50%

1 Set of 3 @ 60%

1 Set of 1 @ 70%

1 Set of Max Reps @ 75%

WOD 15-25 min cap

‘SNEAKY SEVENS ‘

7 Rounds For Time:

7 Box Jump Overs (30"/24")

7 Power Cleans 135 / 95 lb

7 Toes to Bar

7 Front Squats 135 / 95 lb

7 Bar-Facing Burpees

7 Push Jerks 135 / 95 lb

7 Chest to Bar Pull-ups


LEVEL 2

95/65

24/20 “

knee raises pullups

- Smooth on the box jump overs and bar-facing burpees.

- Sets or quick singles on the cleans.

- 1-2 sets on the toes to bar and chest to bar.

- Push for unbroken front squats and push jerks.

- Quick transitions throughout.


231 views0 comments

Recent Posts

See All

WARMUP CORE - tabata scissors russian twists banded squats banded glute bridges STRENGTH BACK SQUATS every 2:00 x8:00 4x8 reps @67% HWPO WOD 3 Rounds For Time: 80 Double Under 40 Wall Ball 20/14 200 m

STRETCH DAY! Option A: Active Recovery WOD "Who-ville" On the 2:00 x 10 Rounds: 5 Strict Pull-ups/ ring rows 10 Air Squats 15 AbMat Sit-ups Max Calorie Row *Score: Total Calories Option B Run 5 k 3.6k

WARMUP strength strict press every 1:30 1x10@65 1x8 @70 1x6@ 74 power snatch every 2:00 1x4 @55 1x3@60 1x2@ 67 1x1@ 70% WOD 4 Rounds For Time: 20/15 Cal Fan Bike 15 Handstand Push Up/ db push press 10