20 min Stretch day !!
OR
RX
For load:10-10-10-10-10:Bench press
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
Same as Rx’d
SCORE:
LOAD
ACTIVE RECOVERY
5-4-3-2-1
Min on machine
Then ..every rd
6 hollow rocks
6 vsnaps
6 single leg vsnaps
6 heels to heaven
6 vtucks
6 flutter kicks
6 scissors
6 toe touches
6 strait leg v sit-ups
6 mountain climbers cross over knee to elbow
SKILL WORK
Post-workout:1 set:Max-effort hanging L-sit hold– All athletes start together.
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
