Tuesday Sept 27

Back Squat & Front Squat (24:00 CLOCK)

A) 7:00 Warm Up to 67% Back Squat

B) Back Squat E2MOM for 6:00 (3 sets)

1×8 @ 67%

1×6 @ 76%

1×6 @ 81%

C) REST & Prep for front squat 5:00

D) Front Squat E2MOM for 6:00 (3 sets)

1×5@75%

1×5@80%

1×5@80%

METCON: (15:00)

15:00 Clock — 2 Scores:

A) AMRAP 5:00

1000/800 M Row

Max Rep Wall Ball (20/14)

SCORE = WALL BALL REPS

REST 2:00

B) AMRAP 8:00

250/200 M Row

5 Squat Clean (RX: 115/75)

OPTIONAL WORK:

3-4 sets

10 banded strict pull ups

15 Double DB Overhead Tricep Extensions

15 GHD Back Extension

 

 

 

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD