WARMUP
STRENGTH
5 sets:
3 back squats
– Build to a heavy set of 3 and maintain for all 5 sets.
WOD
RX
3 rounds for time of:
20 wall-ball shots (14/20 lb)
20 deadlifts (75/115 lb)
20 box jumps (20/24 lb)
20 push presses (75/115 lb)
20 toes-to-bar
Rest 1:00
SCORE:
TOTAL TIME
Level 2
Same as RX’d
SCORE:
TOTAL TIME
Level3
3 rounds for time of:
15 wall-ball shots (10/14 lb)
15 deadlifts (55/75 lb)
15 box jumps (12/20 in)
15 push presses (55/75 lb)
15 lying leg raisesRest 1:00
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
