Tuesday 20200811

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Alt. Groiners
10 Bootstrappers
10 Cossack Squats
5 Inch Worms

Into…

AMRAP x 5 MINUTES

10 Empty BB Cossack Squats
10 Kang Squats
10 Push-Up to Pike

Strength – Back Squat (1×6 / 1×6 / 1×6+)

BACK SQUAT

1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1×6+ @75-80% (Mod-Heavy)*

*As many reps as possible w/o failure….no more than 8-10.

(Score is Weight)

Workout – Metcon (Time)

EVERY 4:00 x 5 SETS

15 Hang Power Cleans (115/75)|(75/55)
12 Front Squats
9 Strict Handstand Push-Ups

(Score is Slowest Time)

Posted in WOD

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