A.Within 10 minutes:
1 Split Jerk (Pause in Dip) @ Max Load
*Find a Max in 10 minutes - 1 sec pause in dip before drive
B.For Time:30 Strict Pull-Ups
Time Cap: 8 minutes
*no drop from the top, must control eccentric to the bottom. Compare to Week 1 (4/01/23) band if needed !
Wod
Training Think Tank Throwdown
5 rounds for time:
15 Box jump
12 dual DB deadlift @50/35lb
9 dual DB hang power cleans @50/35lb
6 dual DB thrusters @50/35lb
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
