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.