Monday, December 23rd, 2019

Monday, December 23rd, 2019

Weightlifting
SWOD: Back Squat
20 minutes to complete:

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 *

Metcon
WOD: Metcon (AMRAP – Reps)
Complete 8 rounds of each:
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.
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