strength work
15-12-9 Reps for Time:
Inverted Barbell Row (feet elevated)
Russian Dip/or reg dips on 30” box
STRICT Handstand Push up
Time Cap: 15 minutes
*for time/ quality.
WOD
As Many Rounds and Reps as possible in 24 minutes:
Row 14/12 calories
36 Double-Unders
8 Burpees
Row 14/12 calories- (12/9 bike )
12 Box Jumps 24/20 inches
8 Toes t o Bars
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
