Pre WOD
Warm up for Back Squats!!
Warm up for Back Squats!!
WOD
Rx+
Pausing Back Squat (Pause :2 seconds at the bottom of each back squat.
Rx+
Pausing Back Squat (Pause :2 seconds at the bottom of each back squat.
1×15@ 45#
1×6@ 150#
1×5@ 165#
2x4@ 175#
2x4@ 200#
3x3@ 215#
2x5@ 175#
1×6@ 150#
1×5@ 165#
2x4@ 175#
2x4@ 200#
3x3@ 215#
2x5@ 175#
Complete 5 Strict Pull Up/Hand stand push ups. NO KIPPING on either movement.
Then 5:00 Amrap
“Frun”
1 Thruster, 2 Pull Up 95/65#
3 Thruster, 4 Pull Up
5 Thruster, 6 Pull Up
7 Thruster, 8 Pull Up
9 Thruster, 10 Pull Up
11 Thruster, 12 Pull Up…etc time cap, 5:00 minutes.
“Frun”
1 Thruster, 2 Pull Up 95/65#
3 Thruster, 4 Pull Up
5 Thruster, 6 Pull Up
7 Thruster, 8 Pull Up
9 Thruster, 10 Pull Up
11 Thruster, 12 Pull Up…etc time cap, 5:00 minutes.
Post WOD
3×3 OHS Sots Press Combo
3x:20 Super man Hold
3×3 OHS Sots Press Combo
3x:20 Super man Hold
Results: 12 + 2
Then DU work and HS holds and walks
Then DU work and HS holds and walks
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