WOD – Fri, Nov 11
Back Squat (Set 1 – 6 reps @ 65%
Set 2 – 6 reps @ 75%
Set 3 – 6 reps @ 80%
Set 4 – 6 reps @ 80%)
Set 2 – 6 reps @ 75%
Set 3 – 6 reps @ 80%
Set 4 – 6 reps @ 80%)
<p>| rest as needed</p><p>| breathe into your belly & brace your core before you start a squat – only breathe at the top</p>
2022_11_11_WOD (AMRAP – Reps)
EMOM 8
Min 1: 8m Single Arm Dumbbells Overhead Lunges + 8 Dumbbell Box Step Ups
Min 2: 30s Handstand Hold
Min 1: 8m Single Arm Dumbbells Overhead Lunges + 8 Dumbbell Box Step Ups
Min 2: 30s Handstand Hold
rest 2 minutes
EMOM 8
Min 1: 8m Single Arm Dumbbells Overhead Lunges + 8 Dumbbell Box Step Ups
Min 2: 30s max Handstand Push Ups
<p>| you can switch arms if you like on the Lunges</p><p>| you have to alternate legs on the Step Ups</p><p>| place the Dumbbell wherever you like</p><p>| add the weight to your personal comments</p>