Strength Accessory: Alt. E1.5MOMx8
5 tempo Bulgarian split squat 25-35%
10 broad jump
Tempo is 3-2-1. 3 seconds on the way down, 2 second hold, normal/fast on the way up. 5 reps on each leg. Broad jump is to work explosive power and stopping power. 10 jumps for max distance in the 1.5 min
Leanfit will do the same thing today for strength.
“Grit”
12 Min AMRAP
50 double unders
9 thruster (115/85)
6 strict hspu
FrameWork: 2:1 singles, RWAN on thrusters, sub kipping hspu or 3 wall walks for hspu.
LeanFit: 50 singles, 30 mountain climbers, 15 db box stepovers (light weight)
This wod is meant to test the shoulders limits. Thruster weight is a little bit heavier and should be right at the range where you feel you need to break but can hold on if mentally strong. Hspu need to be kept in small sets to not burn out/ hit failure early.
