Warmup
Strength
Oh squats or Back squats 12:00 min
Build 50 % -80%
5-4-3-2-1
Wod
AMRAP 2-2-2-3:
2 Rope Climbs (15ft.)
10/7 Calorie Bike
Max Overhead Squats or back squats 95 / 65 lb
Rest 2:00 Between AMRAPs
Level # 2
2 rope climbs from floor
8/5cal bike
Max oh squat or back squat 75/55
Partner up you go I go !!
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
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