Warmup
Emom 5
Run
1 lap
2 burpee
3 wall balls
4 ttb / Vnaps
5 min stretching /smashing
Warmup deadlift
Strength
EMOM 8
3 Deadlifts 315/205
3 seated high box jumps
WOD
‘APOLOGIES ‘
For Time:
45 Wallballs 20 / 14 lb (10/9ft.)
30 Toes to Bar / med ball sit-ups
15 Burpee Box Jump Overs (30"/24")
30 Wallballs 20 / 14 lb (10/9ft.)
20 Toes to Bar
10 Burpee Box Jump Overs (30"/24")
15 Wallballs 20 / 14 lb (10/9ft.)
10 Toes to Bar
5 Burpee Box Jump Overs (30"/24")
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
