Tuesday 9/12 WoD
SKILL/STRENGTH:
| FITNESS | PERFORMANCE |
| Back Squat In 20 minutes, complete: 40 reps @ 75% of 1RM |
Back Squat In 20 minutes, complete: 50 reps @ 75% of 1RM |
Athletes may perform reps in any scheme they’d like. However, their focus is keeping all sets submaximal, and all reps fast and technical. If the athlete reaches max reps before the 20 minute clock is up, they’re done. It’s better to take all 20 minutes and keep all sets relatively easy. For athletes without an established 1RM, select a weight at coaches discretion which they can perform for technical and sound sets of 5-6 for the duration.
| FITNESS | PERFORMANCE |
| 4 Rounds For Time:
20/15 Pushups |
4 Rounds For Time:
30/20 Pushups |
Pushup: Athlete should be able to complete each round in no more than 2:30. Scale repetitions accordingly.
Lunge: Weight should be challenging, but should allow athlete to maintain excellent posture throughout the repetition. Scale load accordingly.
Farmers Carry: Athlete should be able to perform at least the first two rounds unbroken, and should not have to break the third or fourth rounds more than once per arm. Scale load accordingly.
