Monday Sept 27

Alternating Squat EMOM
EMOM 6:00 (Squat weights are 75% of Front Squat 1 RM)
1) Back Squat x 6
2) :30 HS Hold (wall or freestanding) (scale: (A) wall walk w/ hold at top B) Z-Press Hold @ Top)
EMOM 4:00
1) Front Squat x 4
2) :30 HS Hold (wall or freestanding) (scale: (A) wall walk w/ hold at top B) Z-Press Hold @ Top)
METCON
4 Rounds:
600m Run
25 Wall Ball (20/14)
50 ‘ hs walk (scale: A) 3 Wall Walks B) 100″ Double DB overhead Walk)
ADDITIONAL OPTIONAL WORK:
A) Hang Power Snatch Technique: 3 @60%, 3@65%, 2@70%, 2 @75%
B) Push Jerk 2x 9 – 6- 3 (add weight in 9 – 6 – 3, rest, perform 9-6-3 again with weights heavier than prior)
C) Accumulate 25 Sandbag Bearhug Squats
D) Core Work: 3 Rounds for quality: 15 V Ups + 15 Hanging Knee Raise + Max Hanging L-Sit Hold (rest as needed between sets)

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD