3RFE: TTB, Box Jump Overs, AB Cals

Front Squat

Athletes will have 12 minutes to complete the following: 

4 sets of 4 reps at 75% +5# from last week.

*If athletes are using an RPE scale, it should be at a RPE of 8. Athletes should focus on position throughout the sets and standing fast!

WOD

3 Rounds For Effort

9 Toes to bar**
9 Box jump overs (24/20)**
9 Calorie bike**

- Rest 2 minutes between rounds -

**20 minute time cap!!

**Athletes who are competing in the GG or have the capacity, should increase the reps.
RX = 15/12 + INTERMEDIATE = 12/10 + SCALED = 11/9


EMOM 15: Dips + Dubs + Deads

WOD

Every minute on the minute, for 15 minutes alternate between:

MINUTE 1: 7 Strict dips**
MINUTE 2: :45 Max double unders
MINUTE 3: 7 Deadlifts (225/155)***

** Athletes should focus on quality of movement rather than quantity. They should choose a set number of reps that they know they can complete. 

*** Athletes may increase the weight of the deadlift if their coach agrees. THEY MUST
MAINTAIN FORM + GO UNBROKEN IN THEIR REPS. IF THEY CANNOT KEEP THOSE
STANDARDS, THE WEIGHT IS TOO HEAVY!!


 

 

4RFE: AB Cals + Bench

Bulgarian DB Split Squat

Athletes will have 12 minutes to complete the following:

3 x 10 per leg @ light to moderate +5# from last week

*Athletes should focus on controlling the tempo of their squats!

WOD

4 Rounds For Effort:

:60 Max Calorie Assault Bike
10 UB Bench press @ moderate**

- Rest 2-3 minutes between rounds -

** Athletes who know are familiar with the bike and know their threshold, can work for calories. Their target calories should be (21/18).