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Tuesday Nov 28th WOD


Strength: Find a 10RM Back Squat

Strict Pull ups, Weighted Pull ups, Jumping Pull holds/ Negatives, Progressions

Conditioning:

25 Back Squats (165/115) (155/105) (135/95) (can be taken from the rack if space allowed) 50 Dubs 20 Back Squats 40 Dubs 15 Back Squats 30 Double Unders 10 Back Squats 20 Dubs 5 Back Squats 10 Dubs

For the squats, you want to choose a weight that you think you can get the bigger sets done in 1-2 sets at the most. That doesn't mean that it has to be an EASY 1-2 sets - but that you are capable.


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Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches

Strength: 10 Min EMOM 1 Deadlift 2 Hang power clean 2 Push press Conditioning: 50 Alt step ups (45/25)(40/20) 30 Thrusters (95/65)(75/55) 50 Alt step ups 30 Push Press 50 Alt step ups