Stretch day !!
OR
Quick warmup and Go.
Active recovery
AMRAP 10:
1,600 Meter Run
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 8:
1,200 Meter Run
Max Calorie Echo Bike
Rest 3 Minutes
AMRAP 6:
800 Meter Run
Max Calorie Echo Bike
Rest 2 Minutes
AMRAP 4:
400 Meter Run
Max Calorie Echo Bike
Rest 1 Minute
AMRAP 2:
200 Meter Run
Max Calorie Echo Bike
Level 2 will be half.
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
