WODScreen

WARM UP

AMRAP 6
6 Box Step ups
6 No Push up Burpees
6 Push ups
6 Jumping Air Squats

– into –

1:00 Groiner w/ Thoracic Twist
0:30/ 0:30 Adductor Rock Backs

BACK SQUAT

Warm Up Sets:

– 5 Back Squats, 5s Descent
– 5 Back Squats, 3s Pause at Bottom
—–
Ramp Up
– 10 Reps @ 50-60%
– 8 Reps @ 60-70%
– 6 Reps @ 70-75%
– 5 Reps @ 75-80%
– 5 Reps @ 80-85%
—
Working Sets:

4 x 4 @ 85%
Rest 3:00 Between Sets

WORKOUT

Workout Prep:

Burpees
– 5 Reps
—–
Box Jumps
– 4 Reps @ 20″
– 3 Reps @ 24″
– 2 Reps @ 30″
—
Push Press
– 5 Strict Press
– 3-5 Dip + Pause + Push Press
– 5 Push Press
—–
Ramp Up
– 2-3 x 5-7 Reps

RX / Intermediate / RX Master

FOR TIME
3 Rounds
20 Push Press @ RX 52/35 INT 43/30
15 Box Jumps, Step Down @ 30/24″
10 Burpees

(TC: 12min)

EXTRA

Banded Lateral Toe Taps
3 x 12/12