Friday Squats and Consequence WOD

February 21, 2020

 

 

Hey all, hope you're ready to work with big weights and fast paces... Friday training has it all!

 

Cam

 

 

 

TRAINING FRIDAY

 

 

WARMUP:  

 

one time through:

 

500m row or equivalent bike, 15 medball cleans, 5 burpees

 

 

SKILL

 

Back Squat Wave Load: 5, 3, 1 - 5, 3, 1 - 5, 3, 1 Every 2 mins

 

Each wave should be heavier than the last for the same rep count (i.e. each successive set of 5 should be heavier)

 

Start at 6/7 out of 10 effort so that you have somewhere to build to!

 

 

 

WOD

 

This has a 16 min time cap, so be sure to scale the movements so you can get them done in under 30sec each round.

 

Rx:  Row 1500/2000m, to start and every two minutes:

perform 10 handstand pushups and 10 ctb pullups 16 min cap

 

FG3:  regular pullups

 

FG2:  HR pushups

 

FG1:  ring rows and scaled pushups, scale distance on row if needed

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