WOD Brief

STRENGTH: Stamina Squat Cycle – Week 1 of 5

  • Choose a recent 1RM Front Squat, not a 1RM that is from years ago.

METCON: You can treat this as a “finisher” or can push like “Fight Gone Bad,” athletes choice.

 

Strength

12 MIN EMOM: Front/Back Squat

Alternating on the Minute x 12 (6 Rounds):

Odd Minutes – 3 Front Squats @ 60% of 1RM Front Squat

Even Minutes – 6 Back Squats @ 60% of 1RM Front Squat

 

W.O.D

“Timed Tussle”

2 Rounds:

MAX Reps at each station

1:00 Cal Row

: 30-sec rest

1:00 DB/KB Push Press

: 30-sec rest

1:00 Sit-Ups

: 30-sec rest

1:00 DB Front Rack Lunges

: 30-sec rest

  • Post total reps today.
  • Work for the ENTIRE min.

 

Open/Performance – as written

Fitness – push ups + lunges with no weight

 

Post Work/Recovery

3 Rounds NOT for time:

2min Assault Bike + 1min/side couch stretch