STRETCH DAY !
25 min
OR
DEADLIFTS
5-4-3-3-2-2 1-1
work to heavy not max
ACTIVE RECOVERY. WOD
2 Rounds, For reps
2 minutes Air Bike
1 minutes Rest
2 minutes Row
1 minutes Rest
2 minutes SkiErg
1 minutes Rest
 2 minutes burpees
1 minutes rest
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
