Wednesday September 18

Wednesday September 18

STRENGTH 
3-3-3-3-3 Front Squat
*Build to 3RM Front Squat

WOD

“Hop-a-Squat”
PARTNER WORKOUT*
IN TEAMS OF 2
ON A 13:00 RUNNING CLOCK
150 Double Unders
100 DB Thrusters (35/25)|(25/15)
150 Double Unders
Max Front Squats (185/135)|(135/95)
*Partner 1 works while Partner 2 rests.
Complete the work in order, split up reps between partners any way.

Monday July 1

Monday July 1

WOD Brief

Strength 1RM Back Squat Re-test

  • 15min to build from racks.

METCON: Dumbbell should be scaled to a weight that can remain “unbroken” for the entire 10 minutes.

  • 5 reps on each side before switching on both movements.
  • Goal = 4-5+ rounds

“DB Zero’s”

AMRAP 10 Minutes

10 DB Snatches 50/35s

10 DB Thrusters 50/35s

100m Run (1 trip around the parking lot)

Open – as written

Performance – 35/20

Fitness – 95/65 Barbell Snatches/Thrusters

Post Work

5min Bike Flush

15 Banded Good Mornings + Couch Stretch 1min/side

Daily Extra Credit

For Time Row 5k