Monday, 3 February WOD

Warm Up: 10-12 minutes

Strength WOD: Back Squat Waves + Overhead Squats

Back Squat Waves

  • (6-4-2)(6-4-2)(6-4-2)
  • Wave= (6-4-2)
  • REST 3 minutes between each wave
  • Load should be lighter to heavier, here is an example of percentages that could be used for this week.  Wave 1: 6 reps at 70%, 4 reps at 76%, 2 reps at 82%; Wave 2: 6 reps at 76%, 4 reps at 82%, 2 reps at 88%; Wave 3: 6 reps at 82%, 4 reps at 88%, 2 reps at 94%

Only rest as you are switching weights during the wave reps.**

Record in BTWB so you can use these numbers for next week

Tempo OHS

1-1-1-1-1

*7 seconds down, 7 second pause at bottom, 7 seconds stand

Build to moderate single

Metcon: 10 minute AMRAP of:

  • “Power Move”
  • 6 Power Snatches (95/65)
  • 9 OHS (95/65)
  • 12 BJ (24/20)

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