FRIDAY
| Strength
For Load 6-6-4-4-2-2 Overhead squats *Perform a new set every 2:00
Today’s lifting should see beginner lifters learning and mastering the fundamentals with lighter weights whilst intermediate and advanced athletes may start at approximately 60% 1RM and increase across sets to a heavy set to finish the day. |
| WOD
For total time: 2 Rounds: 24 Wall balls 20/14lbs to 10/9ft 24 Double-unders 8 Overhead squats 61/43kg
*Rest 2:00
1 Round: 48 Wall balls 48 Double-unders 16 Overhead squats
Rx+: Drag-rope double-unders, 75/50kg Active: 14/10lbs, 52/35kg Lifestyle: 10/8lbs, 43/30kg
Decreasing rep overhead squats into a two-part workout including wall balls and double-unders that will test an athletes metal mentally and physically. |