Today's WOD
Monday 6.21
Back Squat (3 Supersets)
3 supersets (no rest between)
Set 1:
10 Back Squats @60%
5 Front Squats @60%
- rest 2:00
Set 2:
8 Back Squats @65%
5 Front Squats @62%
- rest 2:00
Set 3:
6 Back Squats @70%
5 Front Squats @64%
% based off 5RM BS, please know your numbers before class, score your heaviest 1x6
Set 1:
10 Back Squats @60%
5 Front Squats @60%
- rest 2:00
Set 2:
8 Back Squats @65%
5 Front Squats @62%
- rest 2:00
Set 3:
6 Back Squats @70%
5 Front Squats @64%
% based off 5RM BS, please know your numbers before class, score your heaviest 1x6
Metcon (Time)
For time:
20 Front Squats
20 Burpee Over Bar
20 Push Press
20 Burpee Over Bar
20 Thrusters
Bar = 115/80
20 Front Squats
20 Burpee Over Bar
20 Push Press
20 Burpee Over Bar
20 Thrusters
Bar = 115/80
Past wods
Sunday Funday
Metcon (AMRAP - Rounds and Reps)
AMRAP 22
Teams of 2:
20 Wall Balls (20/14)
20 Box Jump Overs (24/20)
20 KBS (53,35)
20 Push Ups (sub HSPU if you would like)
200m Run together
*share reps as needed*
Teams of 2:
20 Wall Balls (20/14)
20 Box Jump Overs (24/20)
20 KBS (53,35)
20 Push Ups (sub HSPU if you would like)
200m Run together
*share reps as needed*
Saturday 6.19
Thruster (1RM )
12 min to establish a heavy single for the day
Metcon (Time)
10-8-6-4-2
Thruster
50-40-30-20-10
Double Under
*athlete chooses weight*
Thruster
50-40-30-20-10
Double Under
*athlete chooses weight*
Friday 6.18
Metcon (Time)
For Time:
27 Deadlifts, 27 Toes To Bar, 27/21 Calorie Row
21 Deadlifts, 21 Toes To Bar, 27/21 Calorie Row
15 Deadlifts, 15 Toes To Bar, 27/21 Calorie Row
9 Deadlifts, 9 Toes To Bar, 27/21 Calorie Row
Barbell - 205 / 145 lb
27 Deadlifts, 27 Toes To Bar, 27/21 Calorie Row
21 Deadlifts, 21 Toes To Bar, 27/21 Calorie Row
15 Deadlifts, 15 Toes To Bar, 27/21 Calorie Row
9 Deadlifts, 9 Toes To Bar, 27/21 Calorie Row
Barbell - 205 / 145 lb