Tuesday, May 3 WOD

Warm-up

  • 3 Rounds
    • 1:00 Row
    • 10 Air Squats
    • 10 V-UPS
    • 5 Tempo Push Ups
  • -Couch Stretch (0:45/side)
  • -Squat Hold (0:45)
  • -Couch Stretch (0:45/side)

STRENGTH

  • Back Squat 1×20 Use the heaviest weight you can for the set.
  • 65% 1RM + 5 from last week!
  • Or pick something you can move well for today based on feel.
  • Warm up sets should be 10-10-8 reps.

METCON

  • Every 3 mins for 15 mins do:
    • 15/12 Row Calories
    • 10 Lateral Burpee Over Bars
    • 5 Power Cleans, 185/125 lbs

Goal is to get at least one minute of rest after the first round. Scale the row cals to 12/10 or 10/8 if needed to keep the row under 50 seconds. Scaling Options: Use a power clean weight that you can keep T&G or quick singles.

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