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mon : oly + 12 min emom 30-40 double unders evens 8 ttb odds
Tuesday : muscle up technique work 5 x 400 with easy 200 in between Wednesday : oly + 15 min easy row Friday open Saturday recovery
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mon: oly (stay light) 12 min emom evens 12 wall balls odds 6-8 UB tab
Tuesday: endurance wod easy and 15 min muscle up technique work Wednesday : oly + 5 min easy bike + 5 min easy row + 30 burpees easy pace + easy 800 Friday : open Saturday : recovery wod based on open monday: OLY + 10 min muscle up technique + 2 UB sets of 45 UB wall balls rest as needed for time
tuesday: emom 24 1: 100m run 2: 6-8 UB CTB 3: 40 double under Wednesday : Oly + 20 min bike z1 Friday: OLy + 5x :40 row sprint rest 2:20 Saturday : muscle up technique work + clean and jerk TTB wod ( last Open prep WOD!!!) monday: OLY + 10 min muscle up technique + 2 UB sets of 40 wall balls rest as needed
tuesday: emom 14 evens 7 burpees odds 5 unbroken CTB increase 1 ctb every minute last round should be 11 + 1.5 mile time trial Wednesday : Oly + 20 min bike z1 Friday: OLy + 6x :30 row sprint rest 2:30 Saturday : 14.4 mon: oly + muscle up technique 10-12 min + 3 unbroken sets of 30 wall balls rest as needed
tue: 200m x 10 rest 1:30 Emom: 12 Evens 6-8 un TTB Odds 8 box jumps wed: oly + z1 bike 20 min Fri: oly + EMOM Alt 12 evens :30 row sprint odds 6-8 HSPU Sat: 18-12-15-18 Bar facing burpee Snatch Thruster Bar facing Burpee Rest 12 repeat 105/75 |
Brandon EckerThis blog will primarily serve those who wish to compete in CrossFit in some form. Archives
April 2017
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