Back Squat Waves
15 min EMOM
0-3 mins: 5 reps
3-6 mins: 3 reps *increase weight
6-9 mins: 1 rep *increase weight
9-12 mins: 3 reps *decrease weight
12-15 mins: 5 reps *decrease weight
WOD
10 min AMRAP
4 back squat
6 burpees
8 sit ups
Warm-up wod "The Quick & The Dead" 5 min AMRAP 5 sit-ups 5 push-ups Add one rep each round WOD 5 rounds fir time 250m row 7 Thrusters (♂ 60 kgs ♀ 40 kgs) 250 m Hill Run (alt 40 double unders/60 single
Warm up Warm up for Back Squat 10 - 08 - 06 - 04 - 02 Increase Wt. each set 5 Rounds For Time 500 m Row/400 m Run 20 Back Squat Men 40 - 60 kg Ladies 25 - 40 kg
Not a barbell in sight today. The sun is in the sky so we get outside for stretching and then back indoors for the wod WOD Practice 3 x 7 mins AMRAP’s - 3 mins Rest AMRAP (1) 10 WBS 9/6 kg 10 Sit ups