top of page
Search

Monday 08282023

Warmup


Strength

Every 2 min x5 sets. Build

1 Snatch balance

1 oh squat

1 low hang squat snatch



WOD

RX

6 rounds for time:

12 DB deadlifts (35/50 lb)

9 DB box step-up (35/50 lb) (20/24 in)

200-m run

–Use two DBs.–

Rest 2:00 between rounds.

SCORE: 

TOTAL TIME


Level 2

6 rounds for time:

12 DB deadlifts (20/35 lb)

9 DB box step-up (20/35 lb) (20/24 in)

200-m run

– Use two DBs.–

Rest 2:00 between rounds.

SCORE: 

TOTAL TIME


Level 3

6 rounds for time:

12 DB deadlifts (20/15 lb)

9 box step-ups (12 in)

200-m run

– Use two DBs.–

Rest 2:00 between rounds.


ABOUT THE WORKOUT

INTENDED STIMULUS

  • Finish each round in 2:00 or less.

  • Unbroken deadlifts and step-ups.

  • Finish each run in 1:00 or less.

  • Fast intervals with a light DB load.

143 views0 comments

Recent Posts

See All

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

bottom of page