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Tuesday Oct 15th WOD


1) Strength: Alternating 12 Min EMOM  Even: 2 Front Squat  Odd: 4 Back Squats

Barbell weight: 72% of 3RM  Back Squat:

****Below are the reps you will do ONLY if you are NOT going heavy on squats. Even Minutes - 4 Front Squats Odd Minutes - 7 Back Squats

63% of 3 RM Back Squat

Conditioning:

12 Min AMRAP 21 Kettlebell Swings (70/55)(55/35) 14 Front Rack Reverse Lunges (115/75)(95/65) (7 per leg)

21 Wall Balls (20/14)


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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