11/30 WODNov 29, 20221 min readWarm-up for the following:Bench Press5 @ 65% of 1RM5 @ 75%3x5 @ 85% Then21 – 15 – 9Slamball or Sandbag CleansSumo Deadlift High Pulls (115/80)
Wednesday 03/11/26Warm Up - 2 rounds 200 m easy row 15 jumping jacks 10 air squats 10 good mornings 10 alternating lunge Deadlift Prep With a barbell: 8 deadlifts (empty bar) 6 deadlifts (light weight) 4 deadlifts (wor
Tuesday 03/10/26Warm UP: 2 Rounds 10 PVC front squats 10 PVC push presses 8 scap pull-ups 10 glute bridges Then Barbell ONLY- 2 Rounds 5 front squats 5 push presses 5 thrusters 20 sec hollow hold For time: 21 pull-up
Monday 03/09/26Warm Up: 2 rounds 200 m easy row or jog 10 air squats 10 alternating reverse lunges 10 PVC pass-throughs 10 jumping jacks For time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snat
Comments