WARMUP
Front Squat
3 sets of 3 reps @ 55-65%
*3 sec pause in bottom of each 3rd/final reps
2 alternating sets of:
10 back rack lunge
(heavy set)
double kb overhead walk 100ft
WOD
21-15-9
Deadlift @ 225/155
TOES TO BAR
-rest 3 min-
15-12-9
Deadlift @ 265/175
TOES TO BAR
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
Warmup STRENGTH E2MOM 10 Min1-3 DEADLIFTS @ 60-70% Min2-3 High Box jumps WOD RX AMRAP 5 7 handstand push-ups 7 deadlifts (155/225 lb) Rest 5 Amrap 5 7 ctb pull-ups 7 boxjump over 24/20 Level 2 AMRAP
