Thursday, 26 August WOD

Warm-up

  • 1:00 Row
  • 10 Air Squats + 30” Squat Hold
  • 1:00 Row
  • 10 Push Ups
  • 1:00 Row
  • 10 Single KB Goblet Squat(light)

Strength

  • Back Squat 1×5 at 30% 1RM
  • Back Squat 1×5 at 40% 1RM
  • Back Squat 1×5 at 50% 1RM
  • Back Squat 1×10 at 60% 1RM
  • Back Squat 1×5 at 70% 1RM
  • Back Squat 1×3 at 75% 1RM
  • Back Squat 1×1 at 80% 1RM

METCON

  • For time:
    • 30 Row Calories
    • 20 Burpee Box Jumps, 24/20 in
    • 10 Back Squats, 225/155 lbs
    • — Rest 3 mins —
    • 10 Back Squats, 225/155 lbs
    • 20 Burpee Box Jumps, 24/20 in
    • 30 Row Calories

Scaling Options: Scale the back squat weight in the workout to something you can hold unbroken but is moderately challenging.

Time Cap: 16 mins

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