Monday, 20 September WOD

Warm-up

  • 2:00 Row –then– 4 Rounds
    • 0:20 Air Squats
    • 0:10 Squat Hold
    • 0:10 Hollow Hold
    • 0:10 Superman Hold

Strength:

  • Back Squat 1×5 at 60% 1RM
  • Back Squat 1×5 at 65% 1RM
  • Back Squat 1×3 at 70% 1RM
  • Back Squat 1×3 at 75% 1RM
  • Back Squat 1×2 at 80% 1RM
  • Rest as needed between sets.

Stick to the percentages. Work on speed and form, just touching on some back squats today.

METCON

  • 3 rounds for time of:
    • Row, 500 m
    • Run, 400 m
    • 30 Toes-to-bars

Scaling Options: Scale to knee to elbows or knee raises as needed, V-Ups could also be a good sub.

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