Thursday, July 14th, 2022
General Warm-Up
Warm-up (22 minutes)
3 rounds
200m run
10 squats
6 inchworm to push-up
20 sec hollow hold
5 minutes demo and form check
squat to med ball 3-6 reps
squat hands behind the head squat to med ball 3-6 reps
pvc pipe back squat to med ball 3-6 reps
3 rounds
200m run
10 squats
6 inchworm to push-up
20 sec hollow hold
5 minutes demo and form check
squat to med ball 3-6 reps
squat hands behind the head squat to med ball 3-6 reps
pvc pipe back squat to med ball 3-6 reps
Strength
Every 1:45 minutes on the minute x 5 rounds
back squat x 6 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go the weight will creep close to your 6 rep max
back squat x 6 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go the weight will creep close to your 6 rep max
WOD
Workout Format
3 rounds (18 min cap)
400m run
5 sandbag shoulder to overhead (100/50)
20 sand bag squats (100/50)
400m run
5 sandbag shoulder to overhead (100/50)
20 sand bag squats (100/50)