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Wednesday 01032024

Warmup


STRENGTH

Back squat

For load:

10-10-7-7-4-4-1-1:


INTENDED STIMULUS

  • Heavy day relative to each athlete's capacity.

  • Build in load across as many sets as possible.

  • 10 reps around 50% of 1-rep-max.

  • 7 reps around 60%.

  • 4 reps around 70%.

  • 1 rep around 80%+


  • Heavy is the goal today but ensure you move well and only go as heavy as your technique allows.



WOD

RX

AMRAP 10:

Burpee box-overs (20/24 in)

Level 2

Same as Rx’d

Level 3

AMRAP 10:

Burpee box step-overs (12 -16 in )


SKILL WORK

Post-workout:Accumulate:

30 strict pull-ups / banded if needed



ABOUT THE WORKOUT

INTENDED STIMULUS

  • 50+ reps. Advanced athletes push for 100+ reps.

  • Mental and physical grind-it-out challenge.

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