top of page
Search

Monday 111132023

Warmup



STRENGTH


5 sets for load:

8 alternating back rack lunges

– Start light and build to your heaviest set.

– Step forward or backward.

– Take the barbell from the rack.

– Rest 2:00-3:00 between sets.


WOD

RX

AMRAP 18:

15 box jumps (20/24 in)

12 push presses (75/115 lb)

9 toes-to-bars– Step down from the box.

Level 2

AMRAP 18:

15 box jumps (20/24 in)

12 push presses (65/95 lb)

9 toes-to-bars– Step down from the box.

Level 3

AMRAP 18:

15 box step-ups (12 in)

12 push presses (35/45 lb)

9 lying toes-to-bars– Step down from the box.

SKILL WORK

Rest, stretch, recover.

ABOUT THE WORKOUT

INTENDED STIMULUS

  • Open 12.3 repeat; top scores that year were Rich Froning with 531 reps and Kristan Clever with 540 reps (15 rounds!).

  • Most athletes should target 6-10+ rounds.

  • Box jumps in under 1:00.

  • Push presses in 1-2 sets.

  • Toes-to-bars in 2-3 sets.

  • Advanced athletes should try for unbroken rounds.

127 views0 comments

Recent Posts

See All

Wednesday 05222024

Core - Tabata Hollow hold Scissors SKILL WORK Pre-workout: On a 8:00 clock: Build to a heavy 1-rep power snatch + overhead squat WOD RX 10 rounds for time: 4 deadlifts (105/155 lb) 3 hang power snatch

Tuesday 05212024

Warmup STRENGTH For load: Emom 10 2 split jerk: Build up to 70- 80 % WOD RX 4 sets for time: 600/750-m row Rest 3:00 between rounds. Score is slowest row. SCORE: TOTAL TIME Level 2 4sets for time: 500

MONDAY OPEN GYM

WARMUP 10 min Strength/ Skills RX EMOM 20: Odd min | 5 front squats Even min | 5 muscle-ups SCORE: LOAD LEVEL 2 EMOM 20: Odd min | 5 front squats Even min | 3 jumping muscle-ups/ strict pull-ups SCORE

Yorumlar


bottom of page