Warmup
Core - x3
10 Barbell weighted glute bridges
100 ft singlkb farmer carry
Strength -
Emom 10
3 deadlifts 315/205 or 65/70%
1 high box jump
WOD
RX no double swings
For time:
50-40-30-20-10
Calorie row
25-20-15-10-5
Toes to bar
Level 2 no double swings
50-40-30-20-10
Cal row
25-20-15-10-5
3/4 toes to bar
BEGINNER
For time:
30-25-20-15-10
Calorie row
30-25-20-15-10
Single leg toes to bar / single leg vups
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
