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!











one time through:


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





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!






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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