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