Stretch day
Or lift
Back squats
4 @70
4@75
4@85
4@85
4@85
Optional Active Recovery
For Quality:
5-4-3-2-1
Minutes on Cardio Machine
...After Each Round
20 Hollow Rocks
20 banded clams
20 Banded Pull Aparts
20 Banded Tricep Push Downs
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
