March 24 2021

Mar 23

Written By Guest User

Warm Up:

100m Run or 100m Row

10 Goblet Squats

6 Single Leg CrossBody RDL

6 Bottom Up KB Press (or DB)

WOD

Gym Crew

Strength

8x E90Sec

1 Clean Pull+1 Hang Squat Clean+1 TnG Squat Clean+ 1 Split Jerk (60%-80% increase weight over 8 sets)

METCON:

3 Rounds for time

400M Run/Row/20 Cal Bike

12 SA DB Clean and Jerk (6 each side)

16 Back Squats

12 Strict HSPU

L3 - 70/50, 135/95

L2- 50/35, 115/75, Kipping

L1 - 35/25, 95/65, Push UPs

At Home Crew:

Strength:

8x E90Sec

1 Back Pack DL + 1 Hang Back Pack Squat Clean+ 1 Back Pack Thruster

METCON

400M Run

12 Back Pack Push Press

16 Back Pack Squats

12 PushUps

Guest User

March 25 2021