Warmup
Skills
5Rds 10 min cap
1:00 bike Easy
2-5 muscle ups ring / bar /
:30 low ring progression practice
WOD
RX
Every 3:00 for 7 sets:
200-m run
SCORE:
TOTAL TIME
INTERMEDIATE
Same as RX’d
SCORE:
TOTAL TIME
BEGINNER
Every 3:00 for 7 sets:150-m run
SCORE:
TOTAL TIME
SKILL WORK
Rest, stretch, and recover!
If athletes cannot complete 200-m in under 1:00, reduce the distance to 150 m.
Substitute with a C2 bike, air bike, row, or ski as needed.
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 7 boxjump over 24/20 Level 2 AMRAP
