WOD

Tuesday, February 11th

02/10/2020

WARMUP:  

 

3 ROUNDS:

 

5 Push-up to Pike-up

 

10 Bootstrappers

 

10 Alt. Spiderman Lunges

 

10 T-spine Rotations

 

Then

 

EMOM x 6:00 (:30 On/ :30 Off)

 

Min 1 - Row (Easy)

 

Min 2 - Wall Squats

 

Min 3 - Row (Moderate)

 

Min 4 - Cossack Squats

 

Min 5 - Row (Hard)

 

Min 6 - Back Squats w/ empty bar

 

 

 

Back Squat Prep: 5 reps each 

 

Tempo BS (32X1) / Tempo BS (30X1) / add light weight & perform 5 w/o tempo

 

 

 

STRENGTH/SKILL WORK: 

 

3-3-3-3-3 Back Squat*

 

*Start moderate and build to heaviest set of 3.

 

(Score is Weight)

 

 

 

WORKOUT:   

 

3 ROUNDS FOR TIME:

 

13 Back Squats (155/105)(115/75)* from ground or rack.

 

350/300 Row

 

(Score is Time)