12/16 WODDec 15, 20241 min readSplit Jerk1x3 @ 70%1 x 2 @ 76%1 x 2@ 80%5 x 1@ 85%ThenStrict Press4x4 @ 75%Then12 Minute AMRAP:12 Hand Release Push-ups12 Hollow Rocks / Leg Lifts12 Alternating Hang Dumbbell Snatches (50/35)
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