Monday
strength: front rack lunges 5 x 10 each leg so 20 total steps Wod: for time 10 bar mu 30 cal ski or row or bike 60 GHDSU 30 cal 10 bar MU...
30 October, 2022
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friday
Strength: Dl 5x3 but a 3 sec pause at the knee Wod: 12 min AMRAP 2 Rope climb 12 DB snatch 50/35 22 push ups 32 air squats...
27 October, 2022
thursday
Strength: work to heavy 2 rep touch and go clean and jerk Wod: 30-20-10 Cal row OHS 135/95...
26 October, 2022
wednesday
korowd: every 2 min for 10 min 20 ghd sit ups or 10-15 strict T2B Wod: for time 5 ring mu 50 du 5 Devils press 50s/35s rest 1 min then 5 devils press 50 du 5 rmu rest 1 min then 5 rmu 50 du 5 devils press then rest 1 more minute then 5 devils press 50 du 5 rmu...
25 October, 2022
tuesday
Strength: glute ham raises 5x10 Wod: 10 RFT 15 wallballs 3 snatches 135/95...
24 October, 2022
Monday
Strength: 5x5 front squat 80% Wod: 100 burpees for time (steady is the name of the game)...
23 October, 2022
friday
Strenght: 5-4-3-2 DL set of 2 should be 90% Wod: 5 RFT 1 rope climb 4 burpee box jump overs 8 DL 225/155 16 cal row...
20 October, 2022
thursday
Strength: 10 min emom 2 heavy squat snatches wod: 20 min amrap 5 cal bike 7 dual db clean and jerks 50/35 9 T2B ...
19 October, 2022
wednesday
Korwod: tabata mountain cilmber v-ups russian twist wod: 5RFT 5 power cleans 135/95 10 front squats 5 jerks 20 pullups rest 90 sec...
18 October, 2022
tuesday
Strength: 10 min emom 2 heavy squat clean Wod: 21-15-9 thrusters 135/95 OHS 135/95 400 meter run after each round...
17 October, 2022