HWPO
Every 90 sec
Push press
1x10@55
1x10@60
1x8 @66
1x7@72
1x6@76
1x5@80
Strict press every 2:00
5x6 90%of 6 rm
WOD
40/30-35/26-30/22 25/17-20/13
Bike
35-25- 20-15-10
Toes to bar
Accessories x3
15 back extension
15 banded strict pull-ups
12 tricep extension
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
