Part 1 Back Squat (20X1 tempo) 10-10-10-5-5-5 Sets 1-3: 10 reps @ 50-60% 1RM Sets 4-6: 5 reps @ 70-80% Finish all sets on a 15 minute clock (Rest 2-3 minutes b/w sets) If unsure of your 1RM, build to a TOUGH set of 10 and a TOUGH set of[…]
Read More »Teams of 2 complete Wod 21-15-9 x3 Front Rack Lunge Step 95/65 Box Jumps 24/20 SDHP Ab Mat sit ups
Read More »Wod 3 rounds for time of: Run 600 meters 15 Deadlifts (275/185) 15 Handstand Pushups
Read More »The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to your notes.
Read More »Part 1 Overhead Squat 3-3-3-3-3-3-3 Perform a set every two minutes Take the bar from the rack Loading Guidelines: Sets 1-3: Warmup sets, 40-60% Sets 4-7: Working sets, 70-85% Focus on controlled descent, solid overhead position If new to this lift, keep weight light/moderate perform sets of 5 If unable[…]
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