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Monday 02122024

WARMUP

STRENGTH

For load:

Back squat

3-3-3-3-3+

– Max reps on the last set.

– Welcome to week two of our Strength II cycle where we will back squat for the next four weeks.– Your goal is to find a heavy set of 3 back squats. This may not be a 3-rep-max but find your heavy 3-rep lift for the day.– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.


WOD

RX

3 rounds for time:

400/500-m row

21 burpee pull-ups–

Pull-up bar 6 inches from fingertips with arms overhead.

SCORE: 

TOTAL TIME


Level 2

3 rounds for time:

400/500-m row

15 burpee pull-ups–

Pull-up bar 1 inch from fingertips with arms overhead.

SCORE: 

TOTAL TIME


Level 3

3 rounds for time:

400/500 m row

12 burpee pull-ups–

Pull-up bar between forearm and elbow with arms overhead.

SCORE: 

TOTAL TIME


SKILL WORK

Post-workout:3 sets:

:30 hollow rocks

10 strict toes-to-bars

ABOUT THE WORKOUT

INTENDED STIMULUS

  • 11:00-15:00.

  • Rows in 1:40-2:15.

  • Burpee pull-ups in 1:30-2:00.

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