Monday, December 23rd, 2019
Weightlifting
SWOD: Back Squat
Metcon
WOD: Metcon (AMRAP – Reps)
Complete 8 rounds of each:
Tabata Double Unders
10 second transition
Tabata Sit Ups
Tabata Double Unders
10 second transition
Tabata Sit Ups
*Complete 20 seconds of work and 10 seconds of rest for 8 rounds.
*Score will be total reps completed.
*Score will be total reps completed.
Back Squat Waves
Set #1 – 6 Reps @ 74%
Set #2 – 4 Reps @ 80%
Set #3 – 2 Reps @ 86%
Rest 3 Minutes
Set #4 – 6 Reps @ 80%
Set #5 – 4 Reps @ 86%
Set #6 – 2 Reps @ 92%
Rest 3 Minutes
Set #7 – 6 Reps @ 86%
Set #8 – 4 Reps @ 92%
Set #9 – 2 Reps @ 98%
*Percentages Based on 5RM Back Squat *