Friday Squats and Consequence WOD
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