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Monday 02072022

Warmup

Tabata

Support hold

Hollow hold

STRENGTH

BACK SQUATS

All Percentages Based Off 1RM Back Squat:

6 Sets of 3 @ 75%

1 Set of 3+ @ 75%


WOD 9:00-18:00

‘Pass interference’

3 Rounds:

15 Deadlifts 135 / 95 lb

15 Pull-ups

Directly Into...

3 Rounds:

12 Front Squats 135 / 95 lb

12 Chest to Bar Pull-ups

Directly Into...

3 Rounds:

9 Shoulder to Overhead 135 / 95 lb

9 Bar Muscle-ups

Time Cap: 18 Minutes

Level 2

2 Rounds:

15 Deadlifts 95/65

10 ring rows

Directly Into...

2 Rounds:

12 Front Squats 95/65lb

10 Pull-ups / banded

Directly Into...

2 Rounds:

9 Shoulder to Overhead 95 / 65 lb

9 Burpee pull-ups

Time Cap: 18 Minutes

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