WODScreen

WARM UP

AMRAP 5
5 Medicine Ball Deadlifts
5 Medicine Ball Squats
5 Medicine Ball Push Press
5 Medicine Ball Slams
10 Box Step ups

– into –

1:00/ 1:00 Banded Groiner

Warm Up Sets:

Complete all reps with an empty barbell.
– 0:30 Bottom of the Squat
– 5x 1+ 1/2 Back Squats
– 5 Controlled Back Squats

Ramp Up
– 5 Reps @ RPE 5
– 4 Reps @ RPE 6
– 3 Reps @ RPE 7
– 3 Reps @ RPE 8
—
Working Sets:
Every 2:30 x 6
6 x 3 @ 80%

Workout Prep

Push ups
– 5 Tempo Knee Push ups @ 3.0.X.1
– 5 Push ups

Wall Balls
– 5 Wall Ball Thrusters
– 5 Pausing Wall Balls*
– 5 Wall Balls

*Pause at the bottom of the Squat.

Box Jumps
– 3-5 Low Box Jumps
– 3-5 Workout height Box Jumps

Deadlifts
Complete all reps with an empty barbell
– 0:05 Pause at the mid-shin
– 5 Mid-shin to above the knee
– 5 Deadlifts

Ramp Up
– Athletes should be able to build to workout weight in 3-4 sets.

RX / RX MASTER / INTERMEDIATE

FOR TIME
2 Rounds
25 Deadlift @ RX 100/70 INT 85/60
25 Push Ups
25 Wall Ball
25 Box Jumps @ 24/20″, Step Down

RX+ Handstand Push-Up

(TC: 15min)

Tall Kneeling Front Rack Hold
3 x 1:00 On

Rest 1:00