WOD

Wednesday, January 9th

01/09/2019

WARMUP:

 

3 ROUNDS:

 

10 Groiners

 

10 Squats (holding light plate, squat therapy drill)

 

:30 Wall Sit

 

1:00 Bike @ EZ Effort

 

 

 

STRENGTH/SKILL:
BUILD TO...

3RM Back Squat

 

 

 

Guideline:

 

Min 0:00 – Light

 

Min 2:00 – Light-moderate

 

Min 4:00 – Moderate

 

Min 7:00 – Moderate – heavy

 

Min 10:00 – Heavy

 

Min 13:00 – 3 Rep Max

 

Min 15:00 – Possible attempt at another 3RM

 

 

 

WORKOUT:
EMOM x 18 MINUTES
Min 1 - 10 Back Squats (155/105)|(115/75) + 30 Double Unders
Min 2 - 10 Burpee Over Bar + 30 Double Unders
Min 3 – Rest

 

 

 

COOL DOWN:
5:00 Slow Pedal on Bike