Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Wall Sit
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Med Ball Thrusters
Back Squat Demo / Progressions / Teaching
Back Squat Practice / Form Checks
Strength
Every 2 Minute on the Minute x 5 rounds
Back Squat x 3 reps Building Weight Each Set
Every minute on the minute x 3 rounds
Back squat x 5 reps @ 60% of the top set of the previous EMOM
* You do not have to do a 5 rep max PR attempt, however the last set should be very hard. (about a 8-9/10 difficulty) The following sets should feel much easier focus on technique and control.
WOD
8 Rounds, for time
COMPETITIVE
500m row
10 Wall Balls (20/14)
5 Burpees
PERFORMANCE
400m row
10 Wall Balls (14/10)
5 Burpees
LIFESTYLE
300m row
10 Wall Balls
5 No Push-up Burpees
WOD-Competitive-Bike
20 min time Cap
5 Rounds 13 cal
The Burpees where the rest 🥵
Also:
Back squat 5x3reps @ 160lbs
Back squat: 3 x 353lbs (33lbs PR!)
WOD – Competitive: 6 + 109 (got time capped at 20 min)
Bike for the first 4 rounds (25 cals) and then rower, and used 30lbs ball for the wallballs.
Back squat 5x3reps @ 150lbs
WOD: WTF was that!!! 🤯
25 cal bike instead of row
5rounds + 10cal on bike
Hit the time cap at 20 minutes
I wish to never see this WOD again!
5×3
Up to 155lbs
WOD
Competitive (bike at 25 cals)
4+12 rounds
I went super chill this morning after dying from a workout yesterday. I need to start taking some purposeful rest days 🙃
Oops