Warmup
8min
1:00 min run
10 banded good morn
10 front squats
10 lunge position strict press
10 upright rows
10 warrior squats
STRENGTH
Clean and split jerks
3@70
3@72
3@75
3@80
3@82 +
Wod
1 mile run
21-15-9
Ctb pull-ups
Burpee box jump over 30/24
Level 2
800 m run
21-15-9
pull-ups
Burpee box jump over 24/20
Bike erg 4000/3200
Row same
Ass 120/90
Ski 2000/1600
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 7Â boxjump over 24/20 Level 2 AMRAP
