Back Squat 5-5-5-5-3

Back Squat for load:
#1: 5 reps @ 65%
#2: 5 reps @ 70%
#3: 5 reps @ 70%
#4: 5 reps @ 75%
#5: 3 reps @ 77.5%

Endurance WOD 1/19 (7:45am)

Partner WOD:
In Teams of 2:
800 Meter Row (Split 400/400)
50 Burpee Box Jumps (24/20)
800 Meter Row (Split 400/400)
150 Sit-ups
800 Meter Row (Split 400/400)
200 Double Unders
800 Meter Row (Split 400/400)
100 Kb Swings (50/35)
*1 Partner working at a time. Reps are total between both partners.

Community WOD 1/19 (7:45am)

Partner WOD:
In Teams of 2:
500 Meter Row (Split 250/250)
40 Burpees
500 Meter Row (Split 250/250)
80 Sit-ups
500 Meter Row (Split 250/250)
100 Double Unders
500 Meter Row (Split 250/250)
80 Kb Swings (50/35)
*1 Partner working at a time. Reps are total between both partners.

RMU Practice

20 Minutes of Ring Muscle-Up Practice

15 Minute Friday

15 Minute AMRAP
10 Handstand Push-ups
25/21 Calorie Row
20 Sit Ups
10 Deadlifts (135/95)

4 Rounds, 5 Minutes

4 Rounds, every 5 minutes:
400 Meter Run
AMRAP with remaining time of:
6 Chest-to-bar Pull-ups
8 Burpees
10 Air Squats

8 Minutes of Snatches

8 Minute EMOM:
3 Power Snatch
*Weight is athlete’s choice and can build throughout
Back To Top