Tuesday02202024

Warmup

Strength

CLEAN &JERKS

5 reps x 2 sets @ 50-60%

4 reps x 3 sets @ 60-70%

3 reps x 2 sets @ 65-75%

WOD

RX

Every 2:00 for 4 rounds:

6 box jumps (24/30 in)

12 push-ups

Max-calorie row

– Rest 2:00 between rounds.

– Score is total calories rowed.

Level 2

Every 2:00 for 4 rounds:

6 box jumps (20/24 in)

12 push-upsMax-calorie row

– Rest 2:00 between rounds

.– Score is total calories rowed.

Level 3

Every 2:00 for 4 rounds:

6 box jumps (12 in)

9 knee push-upsMax-calorie row

– Rest 2:00 between rounds.

– Score is total calories rowed.

INTENDED STIMULUS

• 1:00 or more to row every round with 10/15+ calories each effort.

• Box jumps and push-ups each in under :30.

• 1:1 work-to-rest ratio to allow for sprint efforts.