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Tuesday August 9th WOD

Strength: Alternating 12 Min EMOM Even Min: 4 Front Squat (start at zero on clock) Odd Min: 6 Back Squats

Barbell weight: Take 90% of 1rm Back Squat, then use 63% of that #


Conditioning:

Every 2 Min for 16 Min: 5 Deadlifts (185/125) (165/115) (155/105)( 135/95) 3 Squat Cleans

Rest remainder of the 2 min.


The weight you choose will be determined by your Squat Clean

*If you are unable to perform squat cleans you may sub 3 Front Squats

****The weight you choose for this is going to be VERY individual, so don't worry too too much about RX or not. Chose a weight that is about 70-75% of 1 RM Squat Clean.

-For the deadlifts - the goal would be to do all 5 - touch and go. After the deadlifts you can drop the bar and rest.

-Cleans can be in singles if necessary - but make sure you are getting 30 seconds of rest before the next round. IF you are not, lower the weight.

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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