05.13.2022

Warm Up
2 sets

1:00 choice cardio
50 feet walking lunges
8 each side KB single leg RDLs
8 each direction KB halos
4 each side KB windmills



Strength
A. Strict Press
5 sets of 3 reps
60-65-70-75-80%

B. T-bar row- use a landmine barbell position with a green band around the barbell
4 sets of 10 reps adding load

Primer
A. 3 sets 3 reps muscle clean + 3 reps tall clean- no more than 40% max clean

B. 3 sets of 3-position clean (floor, knee, mid-thigh) 60%-65%-70%


WOD
"The House"
For Time
4 rounds
3 wall walks
8 power cleans 135/95 115/75 95/65
immediately into...
4 rounds
2 muscle ups or 4 pull ups
6 power cleans 155/105 135/95 115/75

07.08.2021 "Nancy"

Warmup
3 sets
5 half kneeling bodyweight windmill
30 tall plank shoulder taps
10 beast to alternating leg through
30 second bent hollow hold with single leg extended (switch every 5 sec)

Strength
3 sets
A1. DB bench press@ 2020 x 8-10 reps
A2. DB pull over @ 2020x 8-10 https://youtu.be/owr5y-s6-Qk

3 Sets
B1. T-bar row @10X1 x 5.5.5 first set of 5 reps is the heaviest. Then unload for the next two sets of 5 reps https://youtu.be/-4DgImN_G7o
B2. Wide grip pull ups x 4-6

WOD
Nancy
5 rounds for time
400m run
15 Overhead Squats 95/65