WOD Brief
STRENGTH: Building from previous weeks (Week 4 of 5)
  • Leg strength will continue to be trained in this cycle, but what is, however, more important in our training right now is leg stamina. We will be revisiting this progression a handful of times throughout our current cycle, building our capacity.
  • 67% may be an odd number for you but what your goal should be is 5lbs more than last week or clean up that technique at 65%.
METCON: Spicy Finisher! “Fran-ish” 10min time cap today! Unbroken is the plan for the wall balls but be smart with your toes to bar!
STAMINA SQUATTING 2.0 – EMOM
Alternating on the Minute x 12 (6 Rounds):
Odd Minutes – 4 Front Squats @ 67% of 1RM Front Squat (67% normally = 5lbs)
Even Minutes – 8 Back Squats @ 67% of 1RM Front Squat (67% normally = 5lbs)
  • Leg strength will continue to be trained in this cycle, but what is, however, more important in our training right now is leg stamina. We will be revisiting this progression a handful of times throughout our current cycle, building our capacity.
“Lt Dan”
21-15-9
Calorie Row
Wall-Ball 30/20

  • 10min time cap

Open – as written
Performance – 20/14
Fitness – 14/10

Post Work
EMOM x 6 MINUTES
5/5 Single Arm Dumbbell Bent Over Rows