workout of the day
05.17.2023
For Time
1 mile run
WOD
"Low Hang"
21-15-9
hang power snatch 95/65 75/55 45/35
wall balls 20/14
Mobility
15 wall slides
30 seconds/side quadurped hand behind the back open book
30 seconds/side thread the needle
15 scap push ups
Strength
Wendler week 2 cycle 3
Bench Press
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
Running warm up
For Time
1 mile run
WOD
"Low Hang"
21-15-9
hang power snatch 95/65 75/55 45/35
wall balls 20/14
05.17.2021
WOD
"The Joker and The Thief"
Run 1 mile
then immediately into
3 rounds
10 push ups
15 air squats
20 sit ups
Warm Up
3 sets
6 single leg RDLs right
5 single DB clean right
4 single arm DB rack reverse lunge right
3 single arm DB thruster right
repeat all for left side
WOD
"The Joker and The Thief"
Run 1 mile
then immediately into
3 rounds
10 push ups
15 air squats
20 sit ups
Strength
Front squats
3 reps @ 55%
2 reps @ 60%
2 reps @65%
2 reps @ 70%
proceed with singles to find a heavy after the workout