Wednesday 05062023
WARMUP
CORE Tabata
Medball deadbugs
Plank medball taps
Strength
10-9-8-7-6-5–4-3-2-1
Deadlifts 60%
Db bench press 50/35
WOD 20 min cap
4 rds
10push press 115/85lbs
10bar facing burpees
Run 800 m
4 rds
10Ttb
10barfacing burpees
WARMUP
CORE Tabata
Medball deadbugs
Plank medball taps
Strength
10-9-8-7-6-5–4-3-2-1
Deadlifts 60%
Db bench press 50/35
WOD 20 min cap
4 rds
10push press 115/85lbs
10bar facing burpees
Run 800 m
4 rds
10Ttb
10barfacing burpees
Strength EVERY :90 x8 rds 1 High hang power snatch 1 hang power snatch 1 Low hang power snatch ( just above floor ) Start light and build! WOD RX On a 12:00 clock: 50-calorie row 40KB swings (35/53 lb
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