Search

Thursday Feb 21st


Strength: Bench Press (90% of 1RM) 

1x8 @ 65 %

1x6 @ 75

1x4 @ 85

1x4 @ 90 %

Conditioning:

5 Rounds (goal for each round is under 3 min) 7 Pull Ups 8 Front Rack Lunges (115/75)(95/65) 7 Pull Ups 8 Front Rack Lunges 7 Pull Ups 8 Front Rack Lunges Rest 1 Min after each round

*Goal for each round is to be completed Under 3 Min.

*When the clock starts, you will do 7 pull ups and 8 front rack lunges 3 times.  Then you will rest for 1 min.  You will repeat that WHOLE thing 4 more times for a Total of 5 rds. • Your score is the slowest round completed.  You need to go hard each time  but don't go TOO Hard or you won't be able to maintain in later rounds. • The goal is 3 min or less per round, so choose pull up style and weight accordingly.  If your first round takes you longer than 3:15.  Change something (weight/pull up style/lunge style )


25 views0 comments

Recent Posts

See All

Strength: Alternating 12 Min EMOM Even Min: 4 Front Squat (start at zero on clock) Odd Min: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 63% of that # Conditioning: Every 2 Min

Strength: Shoulder Press 4x10 @ 65% Conditioning:3 Rounds 200 Meter Run 30 Alternating Dumbbell Power Snatch (50/35)(45/225) 10 Burpee 200 Meter Run Rest 1 Minutes Between Rounds

Partner Wod: 6 rounds for time: 22 pull ups 18 hang power cleans (135/95)(125/85) 22 box jumps 12 Push Jerks (135/95)(125/85) 22 push ups 6 thrusters (135/95)(125/85)