Thursday 10052023
Stretch day
25 min
OR
10-8-6-4-2
DB Bench Press
KB Gorilla Rows
WOD
FOR 21:00
Every 3:00
200 m run
5-10 burpee pull-up / Touch Bar
Rest remainder of time!
SCALE TO BIKE OR LESS RUNNING DISTANCE.
Stretch day
25 min
OR
10-8-6-4-2
DB Bench Press
KB Gorilla Rows
WOD
FOR 21:00
Every 3:00
200 m run
5-10 burpee pull-up / Touch Bar
Rest remainder of time!
SCALE TO BIKE OR LESS RUNNING DISTANCE.
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
Warmup STRENGTH E2MOM 10 Min1-3 DEADLIFTS @ 60-70% Min2-3 High Box jumps WOD RX AMRAP 5 7 handstand push-ups 7 deadlifts (155/225 lb) Rest 5 Amrap 5 7 ctb pull-ups 7Â boxjump over 24/20 Level 2 AMRAP