Strength
Back Squat Waves
Every 2:30min:
Wave #1
Set #1 – 5 reps @73%, Set #2 – 3 reps @78%, Set #3 – 1 reps @83%
Wave #2
Set #4 – 5 reps @78%, Set #5 – 3 reps @83%, Set #6 – 1 rep @88%
Wave #3
Set #7 – 5 reps @83%, Set #8 – 3 reps @88%, Set #9 – 1 rep @93%
Set #10 - 15 rep Front Squat @50% 1 RM back squat
WOD
For time, 12 min cap*
10. 9. 8 . . .1 of
Ball slams (as heavy as possible)
Toes To Bar
Score is time or time + reps remaining
Back Squat Waves
Every 2:30min:
Wave #1
Set #1 – 5 reps @73%, Set #2 – 3 reps @78%, Set #3 – 1 reps @83%
Wave #2
Set #4 – 5 reps @78%, Set #5 – 3 reps @83%, Set #6 – 1 rep @88%
Wave #3
Set #7 – 5 reps @83%, Set #8 – 3 reps @88%, Set #9 – 1 rep @93%
Set #10 - 15 rep Front Squat @50% 1 RM back squat
WOD
For time, 12 min cap*
10. 9. 8 . . .1 of
Ball slams (as heavy as possible)
Toes To Bar
Score is time or time + reps remaining