WARMUP
2 rds
1:00 machine
:30 plank
10 shoulder circles wall
10 air squats
:30 wall sit
Push press
Every 1:30x 6 rds
5 reps
Start at 60%
Wod
Big TOM
2 rds
Buy in 30/22 cal ass
12-9-6
Toes to bar / knee raises
Strict HSPU /dB strict press
Double unders
60-40-20
Row 625/500
Erg -1250/1000
Strength EVERY :90 x8 rds 1 High hang power snatch 1 hang power snatch 1 Low hang power snatch ( just above floor ) Start light and build! WOD RX On a 12:00 clock: 50-calorie row 40KB swings (35/53 lb
Warmup White board brief STRENGTH For load: 5-5-5-5-5: Push press INTENDED STIMULUS Last tested heavy push press on Sept 19, 2023. Work up to 5 push presses at or above 75% and stay there for all 5 se
White board brief STRENGTH EMOM 12: 2 front squats – Increase loading across as many sets as possible. – Begin the first set around 70-75% of your best front squat. – Advanced athletes should aim to h
