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Warmup
Core - Tabata
Hollow rocks
Medball deadbugs
WOD
RX
For time:
400/500-m row
30 hang power cleans (145/205 lb)
400/500-m row
SCORE:Â
TOTAL TIME
INTERMEDIATE
For time:
400/500-m row
30 hang power cleans (95/135 lb)
400/500-m row
SCORE:Â
TOTAL TIME
BEGINNER
For time:
200/250-m row
30 hang power cleans 75/55
200/250-m row
1 min break to gather weight
Strength
On a 6:00 clock:
Build to a heavy hang power clean
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
