Performance
A. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
6 reps @ 65%
4 reps @ 75%
2 reps @ 80%
2 reps @ 85%
1 rep @ 90%
+
On the 12min mark
+
Back Squat x Max Unbroken Reps @ 83%
B. RX
Every 3 minutes, for 15 minutes (5 sets) for times:
Row 250/200 Meters
8 Front Squats (175/115 lbs) – from floor
10 C2B Pullups
Scaled
Every 3 minutes, for 15 minutes (5 sets) for times:
Row 200/150 Meters
8 Front Squats (115/75 lbs) – from floor
10 Pullups
Competition
Wod will be posted at gym
Performance
A. Back Squats; 5 reps x 3 sets, rest 2min
*Build to a tough 5 reps. Then do 3 sets of 5 with same weight
B. Double Pause Back Squats; 3 reps x 3 sets, rest 2min
*Pause for 10 seconds at the bottom and 5 seconds half way up
Choose your weight wisely
C. For time:
30 Calorie Row
30 Barbell Facing Burpees
30 Hang Power Cleans, 135/95
*Extra*
D. Ring Extensions;
5/arm (pause 1-2 seconds at extension) x 2 sets
5 double arms (pause 1-2 seconds at extension) x 2 sets
*Beginners complete 2 AMRAP sets of FLR on Rings
Competition
wod will be posted at gym
Performance
A. Back Squat;
5 reps @ 50% of possible 1RM, rest 60sec
3 reps @ 75%, rest 60sec
1 rep @ 85%, rest 60sec
1 rep @ 90-95%, rest 2min
+
Strict Pull-Ups; Max Reps, rest 2min
+
Back Squat; 1 rep @ 101-103%, rest 2min
+
Strict Pull-Ups; Max Reps, rest 2min
+
Back Squat; 1 rep @ 103+% of 1-RM, rest 2min
+
Strict Pull-Ups; Max Reps
*This is going to require everyone to think about their 1RM back squat and adjust percentages based of possible 1Rm if they don’t have a concrete number.
*Beginners will just be working up the ladder to a tough 3-5 reps
B. For max reps/meters:
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
Competition
Wod will be posted at gym
Performance
A. Back Squat – Take 15min to find a 1RM
*Once weight is loaded onto the bar clock starts
B. Bulgarian Split Squats @ 30×0; 6-8/leg x 4 sets, Rest 60sec b/w legs
+
In teams of three, complete three rounds each, of:
Row 500 Meters
30 Wall Balls (20/12 lbs)
*Partner A rows 500 Meters, as soon as erg is available, Partner B jumps on while Partner A moves on to Wall Ball. Team rotates through as quickly as possible, with only one team member rowing or doing wall ball shots at a time.
Performance
A1. Back Squat; Build to a 1RM over the course of 5 sets, Rest 2 minutes
A2. Strict Pull-Ups x Max Reps, Rest 2 minutes
B. One set for Max Reps:
85% Back Squat x Max Reps
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.
C. Sled Push; 2 x length of parking lot (constant leg drive – light weights)
Competition
Wod will be posted at gym
