11.06.2023

Block One Strength
back squats
eccentric phase
4 sets of 1 rep @50X1 at 82%


WOD
"Umbrella"
For Time
3 rounds
50' single DB overhead walking lunges (25 feet each arm)
8 C2B pull ups or 8 pull ups
immediately into
3 rounds
10 sumo deadlift high pulls  95/65  75/55 45/35
8 ring rows

02.01.2023

Strength
Deadlifts 
4 x 4 reps @ 75%


WOD

"The Outsiders"
15:00 AMRAP
4 C2B pull ups or 4 pull ups
6 sumo deadlift high pulls 115/85  95/65  75/55
8 box jumps  24/20"
10 deadlifts 115/85  95/65  75/55

05.06.2021

Hot Start
3 rounds
2 each side TGU
15 banded pull aparts
7 each side bird dog rows
7 push ups- with good form

Barbell warm up
2-3 sets
3 muscle snatch
3 hang muscle snatch below the knee
3 OHS



Strength: snatch
6 sets
A1. 2 snatch press in the receiving position + 2 snatch drops- keep light loads for technique, positioning and speed under the barbell
6 sets
B1. 2 snatch lift offs + 1 hang squat snatch start with 60-65% your 1 RM and build


WOD
"Peas and Carrots"
11:00 AMRAP
30 DUs
3 wall walks
12 bench dips
8 sumo deadlift high pull 95/65 75/55