WOD – Mon, Apr 3
Warm Up
1 Front Squat + 3 Back Squat (E3MOM
7 Sets for Load
1 Front Squat + 3 Back Squats)
7 Sets for Load
1 Front Squat + 3 Back Squats)
Athletes use the same load for both lifts. The heaviest load will be based on your best front squat.
Perform a quick transition from the front rack to the back rack.
Use a rack for this workout.
Perform a quick transition from the front rack to the back rack.
Use a rack for this workout.
BEGINNER
7 sets for load:
3 front squats + 5 back squats
INTENDED STIMULUS
- Heavy squat day.
- Athletes use the same load for both lifts. The heaviest load will be based on your best front squat.
- Perform a quick transition from the front rack to the back rack.
- Use a rack for this workout.
040323 WOD (AMRAP – Rounds and Reps)
8 Minute AMRAP of:
2 DB Manmakers 35/50 25/35 10/20
3 Burpess over DB
5 Cals Bike, Row or Ski erg
Cool Down
4-6 Minute flush bike row at conversation pace
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
AMRAP 5:
8 alternating spiderman stretches
8 air squats
8 burpees over the barbell
8 alternating BB front rack lunges
8 alternating scorpion stretches
PARTNER UP-LOADING UP
WOD STARTING WEIGHT
4 sets:
1 front squat + 3 back squats