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

Recent Posts

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Thursday04252024

Stretch day !! STRENGTH - DEADLIFTS Warmup to your workout Weight! 5-4-3-2-1 WOD RX 7 x 1:00 rounds of: 21 double-unders 7 burpeesMax-reps deadlifts (225/315 lb) – Rest 2:00 between rounds. Level 2 7

Wednesday 04242024

Warmup STRENGTH For load: 16 min 3-3-3-3-3-3-3 Power clean Touch n go reps Post-workout: 1:00 max-rep power cleans – Use 75% of your heaviest set WOD for time : Rx Run 200 m 50 wall balls 20/14 Run 20

Tuesday 04232024

Warmup Core - Tabata Russian twists Plate sit up get up / sit up & plate raise high over head WOD RX 5 rounds for time: 20 box jump-overs (20/24 in) 20 push-ups 20 pull-ups SCORE: TOTAL TIME Level 2 4