Monday, 9 March WOD

Warm Up: Coaches Choice 10-12 minutes

Strength: Back Squat

  • 9-7-5-3-1-1-1-1-1-1-1
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.
  • Complete on a running clock:
    • On the 0:00- 1×9
    • On the 2:00- 1×7
    • On the 4:00- 1×5
    • On the 6:00- 1×3
    • On the 8:00- 1×1
    • On the 9:00- 1×1
    • On the 10:00- 1×1
    • On the 11:00- 1×1
    • On the 12:00- 1×1
    • On the 13:00- 1×1
    • On the 14:00- 1×1
  • Week 4 of our squat cycle, where we start with higher volume at lower weights, to 5 heavy singles.
  • Sets 1-4 completed on the 2 mins, sets 5-10 completed on the 1 min.

METCON: For time:

  • 3 rounds of:
    • 9 Front Squats, 95/65 lbs
    • 7 Toes-to-bars
    • 5 Lateral Bar Burpees
  • — then —
  • 30/21 Row Calories
  • — then —
  • 3 rounds of:
    • 9 Front Squats, 95/65 lbs
    • 7 Toes-to-bars
    • 5 Lateral Bar Burpees
  • — then —
  • 30/21 Row Calories
  • — then — 3 rounds of:
    • 9 Front Squats, 95/65 lbs
    • 7 Toes-to-bars
    • 5 Lateral Bar Burpees

“Black & Tan”

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