WEDNESDAY11162022

STRENGTH

BEHIND THE NECK SPLIT JERK

WORK TO A HEAVY

WOD

24min Broken AMRAP:

1min on, 1min off:

7 PUSH PRESS @ 115/75#

7 TTB/ FLOOR WIPERS

7 FLOOR PRESS

7 CTB / PULLUPS/BAND/BENT OVER ROWS

*Start where you left off each set

*score is total reps completed. 1 round = 28 reps.

Intent: Speed Based Intervals, with fatigue. Just like previous weeks, we want the athlete to move at their max sustainable speed. Push yourself to keep a fast cadence on each movement with efficient transitions from one movement to the next.

Target: Fast and unbroken. If needed, lower the reps to keep speed AND unbroken reps.