WOD – Fri, Feb 27
STRENGTH
Back Squat (Weight)
CONDITIONING
1-time exercise (Time)
60-30-15 Wall Balls
30-20-10 DB Hang Power Cleans
15-15-15 Box Jumps
MCx: 20/14, 50/35, 24″
MAx: 14/10, 35/20, 20″
MVx: 40-20-10 wb 10/6, 20-10-10 db hang cleans 25/15, step 24/20″
GOALS + GUIDANCE: Unbroken on the wall balls? Maybe! Or break them into 20 reps then sets of 10. Finish 60 reps in 3 minutes or less, the 30 in 2 min, and 15 in 1 min. DB hang power cleans break into sets of 10 to save your grip and manage your breath. The box jumps will take :45. Target 16-17 minutes (20 min cap).
EMOM 10
2 Back Squats at 50%, across
tempo 31X1
GOALS + GUIDANCE: Tempo 31X1 means; take 3 seconds to lower to the bottom of the squat, hold it there for 1 second, stand up, take a 1 second pause before the next rep. The weight should feel light, but with no stretch reflex at the bottom your legs will have to work!