Tuesday 20200609

Holy legs! Today’s fitness kicks off with some moderate to moderate-heavy Back Squats, meaning we are looking for a challenging weight, but something you  can do 5-7 reps of- no 3RM today! With 5 sets of 3, we are looking to maintain perfect form on each squat- there isn’t a high volume today, so this is going to be key. We will spend some time warming up in a tempo before starting loading to get to your working sets.

In the workout, we are looking for a steady pace- it’s a great day to review cycling the Wall Ball and where to breathe, and the same with the Push Press. Otherwise, this can turn into a really shoulder-heavy workout. Lateral Box Step Overs are going to be a great chance for you to catch your breath and slow it down a bit- but that doesn’t mean it’ll be easy! Step Overs will slow you down to make sure you are giving yourselves appropriate attention to get onto and off the box safely on each side. We’re keeping the box height at 20” for everyone today, but feel free to lower that height even more for any of you that need it!

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Alt Groiners

10 Bootstrappers

10 Plank to Pike

Into …

AMRAP x 4 MINUTES

10 Cossack Squats

8 Medball Strict Press

6 Medball Front Squats

Strength

Back Squat (5×3)

5×3

Back Squat*

*Keep loading moderate to moderate-heavy.

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

20 Wall Balls (20/14)

15 Lateral DB Box Step Overs (50/35)|(35/20)*

15 DB Push Press

*20″ Box Height. Hold DBs “Suitcase” style.

(Score is Time)

Posted in WOD

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