Back Squat
-10 sets x1rep
Work up to a heavy single!
For time (8 min cap):
-20 C2B Pull-ups/ 20 Pull-ups for Scaled and Master
-40 DB Snatch 50/35
-80 DU’s/ 100 Singles Scaled
-40 DB Snatch 50/35
-20 C2B Pull-ups/ 20 Pull-ups for Scaled and Master
“”Gymnastic Strength””
4 Super sets of:
-4 C2B Pull-ups (strict if possible)
-4 Ring Dips (Weighted if needed)
-Max L-Sit hold/Floor Pike hold
Rest as needed
“”Heart rate””
For time:
-(100/75) cal airdyne
-100 DU’s
-1000m Row
-100 DU’s
Every 2:00 for 20:00-
-1 clean + 2 jerks
Get as heavy as possible with good form
Partner WOD:
-10:00 AMRAP-
-30 C & J 95/65
-30 C & J 135/95
-30 C & J 155/105
-Max rep C & J 185/125
10 am Meet at Roosevelt High School Track
Sprint ladder. Aim for technical proficiency on the sprints.
-200m sprint
-200m walk
-300m sprint
-300m walk
-400m sprint
-400m walk
-300m sprint
-300m walk
-200m sprint
-200m walk
-100m sprint
-100m walk
“Back Squat” 8×2 reps @ 85-90%
20min EMOM
Min 1: 2 Wall Walks
Min 2: 6 D-Ball Ground over shoulder
Min 3: 15 Med-ball Sit-Up 14/12
Min 4: 45sec weighted wall-sit (use plate, DB or KB of choice)