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Wednesday 08232023

Warmup


Strength


STRENGTH

EMOM 15:

2 back squats

– Begin your first set around 60% of your best back squat.– Increase the loading across as many sets as possible.


WOD

RX

For reps:

AMRAP 2:

Knees-to-elbows

– Rest 1:00

AMRAP 4:

5 knees-to-elbows

7 wall-ball shots (14/20 lb) (9/10 ft)

– Rest 2:00

AMRAP 6:

5 knees-to-elbows

7 wall-ball shots (14/20 lb) (9/10 ft)

9 box jump-overs (20/24 in)

Level 2

For reps:AMRAP 2:

Knees-to-armpits

– Rest 1:00

AMRAP 4:

5 knees-to-armpits

7 wall-ball shots (10/14 lb) (9/10 ft)

– Rest 2:00

AMRAP 6:

5 knees-to-armpits

7 wall-ball shots (10/14 lb) (9/10 ft)

9 box jump-overs (20/24 in)

Level 3

For reps:AMRAP 2:

Hanging knee raises

–Rest 1:00

AMRAP 4:

5 hanging knee raises

7 wall-ball shots (6/10 lb) (9/10 ft)

– Rest 2:00

AMRAP 6:

5 hanging knee raises

7 wall-ball shots (6/10 lb) (9/10 ft)

9 box step-overs (12/20 in)


Target reps | 150+ reps.

  • In today’s workout, each AMRAP builds off of the previous for a fun rep scheme we don’t see often.

  • Given the relatively short amount of time and small number of reps in each AMRAP, there should be no “gaming” of this workout. Push the pedal to the floor and try to get as many reps as possible.

  • Choose movement variations that allow you to keep moving and perform all sets unbroken.

  • The goal in the first AMRAP is to perform at least 30 reps.

  • The goal in the second AMRAP is to perform at least 3 rounds.

  • The goal in the third AMRAP is to perform at least 4 rounds

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