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wednesday 01042023

Warmup


STRENGTH


In 20 minutes:

Build to 80% of 1RM Back Squat

Build to 80% of 1RM Strict Press

Build to 80% of 1RM Deadlift

*No specific order, move through each based on feel. List loads that you hit for each lift in notes.


Back Off/Deload Option -

Lower %'s to 70-75% of each lift


WOD

AMRAP in 10 minutes:

10 Chest-to-Bar Pull-Up’s

20 Wall Ball Shots

Row 30/24 calories

10 Chest-to-Bar Pull-Ups

10 Dumbbell Overhead Lunge Steps @ 50/35 lRow 30/24 calories


Session details:

Intent: Middle time domain metcon with a focus on upper body pulling endurance.


Back Off/Deload Option -

EMOM x 12:

Min 1: 10 CTB Pull-Ups / or pull-ups + 10 Wallball

Min 2: 10-12 Cal Easy Row

Min 3: 8-10 DB OH Walking Lunge Steps

Min 4: 10-12 Cal Easy Row


extra credit

2 sets:

250m Row @ 90% Effort

3 Rope Climbs - AFAP

Rest 1:1



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