04.05.2023

Wendler Week 4- deload
Bench press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

ring skills
A. tempo ring rows x 6-8 reps @3111
B. top of ring dip lock out hold x 15-20 seconds
C. bottom of the ring dip hold x 10-15 seconds.
D. banded ring dips x 10
 https://youtu.be/9-pqYcvtXRo
 
WOD
"Motto"
3 rounds for time
2 ring muscle ups
12 hang power snatch 115/75
18 box jumps 24/20"

04.04.2023

Wendler Week 4- deload
Strict press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

WOD
"Jelly Legs"
20:00 EMOM
min1- front squats x 4 reps @70-75%- taken from the ground if you can
min 2- burpee pull ups x 6 reps  or scale to burpee target touch
min 3- row 200m
min 4- rest

04.03.2023

Strength
Wendler week 4- deload
Deadlifts
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%

accessory- light weight or body weight 
3 sets of Bulgarian split squats x8/side
3 sets of single side RDLs x 8/side


WOD
"Air Jordan"
Every 3:00 for 6 sets
30 DUs or 30 speed steps
10 push ups
20 air squats