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Tuesday 11212023

Strength


For load:

5-5-5-5-10:

Back squats

– Increase loading on each set as you build to a 10-rep max.


WOD

RX

For time:

100 push-ups

– Every minute on the minute including 0:00, row 100 m.



Level 2

For time:

80 push-ups

– Every minute on the minute including 0:00, row 100 m.


Level 3

For time:

60 push-ups from box

– Every minute on the minute including 0:00, row 100 m.


Substitutions:

C2 Bike | 200m

Echo/Assault Bike | 250 m

SkiErg | 100 m



NOTES

Stimulus & Goals

  • 10:00 or less.

  • Athletes should be able to perform at least 10 push-ups with the remaining time in each minute.

Strategy

  • Try to complete as many push-ups as possible in the first few sets knowing that your sets are going to decrease with each passing minute.

  • Don’t gas yourself on the rower, but try to finish as quickly as possible.

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