Tuesday Oct 8th WOD

Strength:Alternating 12min EMOM Even Minutes - 3 Front Squats Odd Minutes - 6 Back Squats

*Barbell - 69% of 3-Rep Back Squat for both lifts

*If you do not know that %, try using 63% of 1RM Back Squat


4 x 4 Min AMRAP

Each 4 min Amrap is:

6 Pull Ups/Ring Row

6 Deadlifts (Rx+225/155)(185/115)(165/95)

*Rest 1 Min Between AMRAPs

*Deadlifts should be touch and go and unbroken

22 views0 comments

Recent Posts

See All

Conditioning: Partner WOD: 3 rounds for time: 200m run together 30 HSPU 30 Wall Balls (20/14) 30 Toes to bar 30 Push Press (95/65)

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!