top of page
Search

Tuesday, April 19, 2022

Skill: 2 mins Jack Knives

1-rep Max Back Squat


WOD

Buy in: 21 Thrusters (75/115)

Rest 2 mins (Add Lbs)

Then,

21-15-9

Back Squats (95/135)

Burpees

Rest 2 mins (take off Lbs)

Then,

21 Thrusters (65/95)


THIS IS IT: LEG DAY!!! Go Heavy or go Home!!! Just kidding, but do try to hit an improved 1-rep max. We are in day two of a heavy cycle, Try Rx unless too heavy to clean. This should not be a burner or gasser, should be exhaustion and lactic acid build up, stay deep and steady!!!

Recent Posts

See All

Saturday, July 20, 2024

Warm up:: 3 mins cardio - bike row, shg re ee we a 3 mins AMRAP PUSH UPS SIT UPSM SQUATS MM 2 laps jog 1/2-1 PVC THRUSTERS PROGRESSION WOD ”CHIPPER” 70 Dumbell Snatches (35/50) 60 PULL UPS 50 Thruster

Friday Fun Day 7/19/24

WARM UP!!! - Partners :30 Med Ball soccer throws :30 Basketball passes :30 Rugby passes (R) :30 Rugby passes (L) :30 Toes to Toes 2 mins Wall Walks Ab Circle PVC WOD 4 min AMRAP 6 HSPU’s 6 Wall Balls

Thursday, July 18, 2024

Warm Up for Testing Thursday Tabata Row/Bike/Ski/Rope-singles or Dubs Tabata Jack Knives 1 min Hole Sit 1 min OH Db carry PVC PVC SNATCH progression 5x5’s at 60-70% WOD 30 Power Snatches (55/75) Then,

Comments


bottom of page