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Wednesday 02222023

Front Squat

Set 1 – 5 reps  @ 60%

Set 2 – 5 reps  @ 65%

Set 3 – 2 reps  @ 70%

Set 4 – 2 reps  @ 70%

Set 5 – 2 reps  @ 70%


EMOMx 12:

Min 1-3: 15 sec AMRAP Thrusters - 135/95lb

Min 4: Rest

Min 5-7: 15 sec AMRAP Thrusters - 115/75lb

Min 8: Rest

Min 9-11: 15 sec AMRAP Thrusters - 95/65lb


WOD

Every minute for 8 minutes (2 rounds):

Minute 1

10-15 Box Jump Overs 24/20 inches

Minute 2

10-15 Single Dumbbell Box Step Overs 24/20 inches @ 50/35 lbs

Minute 3

4-8 Strict Handstand Push-Ups4-8 Kipping Handstand Push-Ups

Minute 4

4-8 Bar Muscle-Ups


*stage 2 athletes practice some DB step overs with 2 DBs

*Masters 55+ = 35/20lb DB, 2" riser for HSPU, Strict Pull-ups



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