Warmup
Core - Tabata
Hip taps
Strength
Emom 10
6 Bulgarian split squats (each )
5 strict press @75%
WOD
RX
AMRAP 8:
2 wall walks
4 box jump-overs (24/30 in)
Level 2
AMRAP 8:
2 wall walks
4 box jump-overs (20/24 in)
Level3
AMRAP 8:
2 inch worms + push-up
4 box step-overs (12/20 in)
Xtra - Emom 5
3-5 bmu / box / band
1:00 lacrosse ball roll feet
1:00 lacrosse ball roll shoulders on wall
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
