09.07.2022

Warm Up
Run 300m
10/side reverse lunges
10 each side shoulder taps
10/side lateral box step ups
10 glute bridges
20 band pull aparts
Run 300m



Strict September
25 banded face pulls
12 each side banded lat pull downs
10 scap pull ups


2 sets of 5 strict pull ups
complete these however you can




Strength
Work to a heavy complex in 12:00
1 power clean
1 hang clean
1 jerk

WOD
"Row Ahead"
16:00 EMOM
min 1- row 15/12 cals
min 2- 8-10 TTB or hanging knee raises
min 3- 1 barbell complex*

*Barbell complex= 8 deadlifts + 6 hang cleans + 4 jerks
RX 115/75
INT 95/65
SC 75/55

10.29.2021 Girl Party Tonight 5:30

row 300m
10/side reverse lunges
10 each side shoulder taps
10/side lateral box step ups
10 glute bridges with feet on the box
20 band pull aparts
row 300m

Strength
Back squats
4 reps @ 65%
3 reps @ 75%
4 sets of 2 reps @ 80%
then

Bench press
5 x 5 @75%


Does these between sets of bench press:

25 banded face pulls
12 each side banded lat pull downs
10 scap pull ups
10 hollow arch swings


WOD
"Lay Low"
3 rounds for time
25 feet handstand walk or 3 shuttle runs*
10 dual DB hang power cleans 50/35 35/20
8 dual DB front rack walking lunges 50/35 35/30 (4 each side)

07.06.2021

Warm up
400m run
2 rounds
10 skaters/side
10 single leg stance with KB pass/side https://www.instagram.com/p/CQTiOnRM65-/
10 glute bridges


Strength
3 sets

landmine RDL + row- leave the foot off the floor the entire time/side x 8 @31X1

landmine Turkish sit ups/side x 8

banded hamstring curls x 20


WOD
"I Must Confess"
8:00 AMRAP
7 power snatch 115/75 95/65 75/55
13 HSPU or boxed hspu
13 TTB
7 thrusters 115/75 95/65 75/55
35 DUs or 70 singles



Post WOD
25 banded face pulls
12 each side banded lat pull downs
10 scap pull ups
10 hollow arch swings