WELCOME ON-RAMP GRADS!!
Skill:
5x5 R/L - Modified Single Leg Step-up @ light to moderate weight
Strength:
Back Squat
**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.**
1x6@70%ww
1x6@80%ww
1x3@90%ww
1x2@95%ww
**Please post both strength options**
SCALED: 5x5 - Linear Progression Back Squat @ Moderate Weight (+5-10# from last week)
WOD:
For Time - 20 min CAP
200m Sprint
20 Burpees to 6” Target
200m Sprint
40 Toes to Bar
200m Sprint
60 Wall Balls @20/14
200m Sprint
80m Walking Lunge (8x - 10m increments)
200m Sprint
SCALED - For Time
200m Sprint
10 Burpees to 6” Target
200m Sprint
20 Toes to Bar / Knees-Chest / Toes-Post
200m Sprint
30 Wall Balls
200m Sprint
40m Walking Lunge (4x - 10m increments)
200m Sprint
Accessory Work:
EMOM x10
E: 30 DUs
O: HSPUs or variation x10
*Adv athletes may scale up to 50 DUs