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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