warmup
Front squats
8-8-6-6
60-65-70-75%
WOD
Amrap 4 minutes:
Bike 15/10 calories
20 Toes to Rings
rest 2 min
Amrap 4
Row 15/10 caloriesHandstand Walk 50 feet/ 5 wall walks
rest 2 min
Amrap 4
15 shuttle runs
20 ghd /medball sit-ups against wall
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 7Â boxjump over 24/20 Level 2 AMRAP
