top of page
Search

WEDNESDAY09072022

STRENGTH


SQUAT CLEAN

EMOM x 3: 1 rep @ 72-75%

EMOM x 3: 1 rep @ 78-80%

EMOM x 3: 1 rep @ 82-85%


FRONT SQUAT

3 REPS …BUILD TO HEAVY


WOD

For Time:

150 Double Unders

30 Deadlifts @ 205/145lbs

15 STRICT HSPU/ 25 KIP

100 Double Unders

30 PUSH PRESS 75/55

10 STRICT HSPU/20 KIP

50 Double Unders

30 Power Snatch @ 75/55lbs

5 STRICT/15KIP

*15 min cap


XTRA STUFF


2-4 Sets:


25 Sec Seated Straight Leg DBL DB OH Hold @ 50/35lbs

rest 10 seconds


8-10 Wall Facing Plate Climbs

rest 10 seconds


30 Sec Wall Facing HS Hold

rest as needed bw sets




167 views0 comments

Recent Posts

See All

Friyahhh02232024

Warmup SNATCH For load: 5-5-3-3-1-1-1 Snatch Level 3 For load: 3-3-3-3-3-3-3 Snatch INTENDED STIMULUS Increase load as reps decrease. Build to a heavy single. Last heavy snatch single tested 230721. F

Thursday 02222024

Warmup Stretch day! Strength 50-60 %1 RM Light weight technique focus Oh squats 5-5-5-5-5 WOD Active recovery 20 min Partner you go I go! 10 kb deadlifts 10 Russian kb swings 10 shuttle runs

Wednesday 02212024

Warmup Core Tabata Single leg vups Plank jacks STRENGTH 5 sets: 5 bench presses 5 dips – Increase loading across as many sets as possible.– Perform dips on rings or straight bars.– Rest between sets.

bottom of page