Saturday October 22, 2022

WOD:


Every 4 mins for 20:00:

15 cal row (or 10 cal bike/15 cal ski/run 1 lap)

12 Front Squats (65/95)

9 bar facing burpees



Workout description:

Every 4:00 you'll start a new round of this which means the goal is to get some rest! You'll complete 15 cal row (or other cardio substitution), 12 front squats (should be unbroken so modify weight accordingly), 9 bar facing burpees, then rest until the 4 minute mark. If the clock starts to catch you, drop reps to 12-9-6. If clock still catches you, then it will just turn into a 20:00 amrap at 12-9-6 reps with no rest between rounds. Try to move FAST so you get some rest!

41 views0 comments

Recent Posts

See All

Skill: 2x25 Crunches 3x10 Front Squats Testing Week!!! WOD Rower 3:00 -max cals 30 Dumbell Snatches for time (35/50) 3:00 max Back Squats (75/115) Max Pull ups in 3 mins 100 Mountain Climbers for ti

WOD 6 Rounds of - 3 mins to do 7 power. snatches (65/95) 9 HSPU's 11 Wall Balls Rest reminder - get done quickly and get more - try to explode thru!!!

18min AMRAP 6 OH squat (65/95) 5 push jerks (65/95) 4 Box Jumps 3 Burpee Box Jumps 2 Wall Walks