WOD Blog

Fri, Aug 28 2020

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3204 days ago)

8.28.2020


(Check In)
Friday 8/28/2020

Warm-up
AMRAP x 3 MINUTES
10 Bootstrappers
10 Alt. Groiners
10/10 Thoracic Rotations

Into…

AMRAP x 4 MINUTES
12 Alt. Cossack Squats
10 Alt. Samson Lunges
8 Squat Jumps*

*Trying to get a max height jump with each rep- reset before each rep

Strength
Back Squat (1x2 / 1x2 / 1x2+)
BACK SQUAT
1x2 @ 80% (Moderate) of 2RM
1x2 @ 85-90% (Mod-Heavy)
1x2+ @ 95% (Heavy)*

*As many reps as possible w/o failure...no more than 4-6.

Workout
Metcon (No Measure)
EMOM x 12 MINUTES
2 Hang Squat Cleans (115/75)
2 Push Jerks
2 Front Squats

*Complex must be completed without dropping the barbell. Rest remainder of each minute.