Warmup
Strength
EMOM X16
8 seated db strict press
3 Deadlifts start @50% build ONLY if form stays perfect .. mechanics first !!
WOD
RX
AMRAP 12:
12 deadlifts (105/155 lb)
12 bar-facing burpees
INTERMEDIATE
AMRAP 12:
12 deadlifts (85/115 lb)
10 bar-facing burpees
BEGINNER
AMRAP 12:
12 deadlifts (65/95 lb)
8 burpees
Extra
5 min Stretch
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
