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.