top of page
Search

Tuesday, Dec. 13, 2022

Skill: 20 Strict Pull ups

WOD

5 Rounds of:

8 Floor Bench Press (75/115)

12 1-arm Rows (6 ea. min .35/50)

16 Dumbell Presses (35/50)

20 Sit Ups w/ plate (15/25)

*6th round of just Floor Bench Press


THIS IS IT: Strength-style movements, trying to do bigger sets. If possible, try to go heavier on Rows than the presses. Speed is usually good and that's fine but not necessary! Larger sets with Slowing it down brings muscle growth!! Not a bad day to load proteins!!!



Recent Posts

See All

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,

Wednesday, July 17, 2024

Warm up 3 Rds Jog 1 lap 20 Push ups 30 jumping jacks 1 min plank PVC PVC Progression Clean n Jerks Whiteboard debriefing Skill Back Squats (50%) 3x6@ :06 sevs each *5 minute rest WOD “GRACE” 30 clean

Tuesday, July 16, 2024

Warm up 4 mins Bike Row Ski, or run 3 laps 3 mins AMRAP 3 push ups 3 Sit ups 3 Squats 2 min AMRAP 2 Inch Worms 2 Burpee Broad Jumps 1 min OH Walk w/ plate (25/35) PVC DEAD Lift Progression Skill Bend

Comments


bottom of page