WOD – Mon, May 8
Back Squat (every 2 minutes for 10 minutes
Min 1 | 5 Back Squat @ 60 %
Min 2 | 5 Back Squat @ 70 %
Min 3 | 3 Back Squat @75 %
Min 4 | 2 Back Squat @ 80 %
Min 5 | 2 Back Squat @ 88 %
Min 6 | 2 Back Squat @ max
)
2023_05_08_WOD (AMRAP – Reps)
EMOM 20
Min 1 | 12-15 Wall Balls
Min 2 | 12/9 cal Bike
Min 3 | 9-12 Front Squats
MIn 4 | 14/11 cal Row
Min 1 | 12-15 Wall Balls
Min 2 | 12/9 cal Bike
Min 3 | 9-12 Front Squats
MIn 4 | 14/11 cal Row
Rx:
Wall Ball: 9 | 6 kg
Front Squat: 50 | 35 kg
| Score = reps in total
| as always – adjust reps as needed
| the first two round should feel comfortable
| we are looking for a heavy 2 rep max today
| stay as upright as possible and push your knees out
| breathe into your belly & brace your core