06.23.2021

3 sets
5 Half Kneeling Bodyweight Windmill/arm
30 Tall Plank Shoulder Taps
10 empty barbell hang clean + press
30sec Bent Hollow Hold w/ Single Leg Extended (switch single leg every 5sec)


Strength
A1. clean & jerk
2-2-1 65%-70%-75%
rest
2-2-1 70%-75%-80%

A2. clean grip deadlifts x 4 @31X1 where you left off from A1.

WOD
"All Summer Long"
4 rounds for time
Run 100m
50m dual KB front rack carry 53/35
10 alternating KB box step ups 53/35
rest 60 seconds

07.03.2020

Warm Up
3 sets
7 deadlifts
7 hang power cleans
7 push press
Run 100m - accelerate each 25m- no full sprints
rest walk back to barbell


Strength Set
3 sets
A. clean grip deadlifts @3131 x 6 reps
B. gorilla rows @ 20X1 x 8 each side


WOD
"Sea World
every 5:00 for 6 rounds
10 alternating DB clean & jerk or barbell C & J 115/75 95/65
400m run
100m single arm DB farmer carry- switch sides at 50m