WOD

Tuesday, April 16th

04/16/2019

WARMUP:

 

AMRAP X 8 minutes:

 

10 V-ups

 

8 Air Squats

 

6 Push Press w/ empty BB

 

4 Sumo Squats w/ empty BB

 

 

 

STRENGTH/SKILL:

 

ON A 20:00 RUNNING CLOCK...
Build Quickly to Heavy 2-Rep Back Squat

 

 

 

Suggested Guide:

 

0:00 – 2:00: 5 Empty BB Tempo (3111)

 

2:00 – 4:00: 5 Very Light Tempo (3111)

 

4:00 – 6:00: 5 Light Tempo (3111)

 

6:00 – 10:00: 3 Moderate Tempo (3111)

 

10:00 – 12:00: 3 Moderate-Heavy (regular)

 

12:00 – 15:00: 2 Heavy

 

15:00 – 18:00: 2 Heavier

 

18:00 – 20:00: Possible 2RM or deload

 

Before workout: Toes to Bar Progression:

 

12 Tuck Ups

 

10 Kipping Knees to Waist

 

8 Knees to Chest

 

6 Knees to Elbows

 

4 Simulated T2B

 

4 T2B

 

 

 

WORKOUT:
"GIVE"
AMRAP x 12 MINUTES
3,6,9,12...
Toe to Bar
Thruster (95/65)(65/45)
Box Jump (24/20)