Search

Tuesday June 19th WOD


Strength: Everyone should have a genearl knowledge of their 1RM Back squat and or 3RM Back squat. You will need to know this for Saturdays competition!

Deload: Back Squats 5 x 5 @ 65-75%

Conditioning:

4 rds

Every 5 Minutes complete: 20 Back Squats (145/105 Rx+) (Rx135/95) 15 Kettle Bell Swings (70/53) (55/35) 10 Hang Squat Cleans (145/105) (135/95)

If you finish the 20,15,10 in 3 minutes, you then have 2 min rest. Everyone will start again at the next 5min mark. Goal is to to do the movements pretty much unbroken. Choose a weight that allows you to get at least 60-90 seconds rest between rounds! Scale appropriately! Don't worry about the weight, but more in going unbroken for most of the movements in the workout! Especially in the first 2 rounds. Goal is to get through all 20 Back Squats Unbroken


33 views0 comments

Recent Posts

See All

Strength: Alternating 12 Min EMOM Even Min: 5 Front Squat (start at zero on clock) Odd Min: 7 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 75% of that # Steph's Bday WOD Condition

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