MONDAY
| Strength
For Load:
Every 2:00 x 4 Sets 1 Pause Front Squat + 3 Front Squats – Perform at 65-70%
Pause 1 sec
Our focus today is on holding ideal positions and tension around parallel, comfort with the stretch shortening cycle, and speed out of the bottom of the squat. |
| WOD
For Completed Rounds 12:00 EMOM
“Down With the Sickness”
6 Pull-Ups + 5 Burpees Over Dumbbells + 4 Dumbbell Thrusters 22.5/15kg
Active- 5 Pull-Ups + 4 Lateral Burpees + 3 Dumbbell Thrusters 15/12.5 Lifestyle- 5 Banded Strict Pull-Ups + 4 Burpees + 3 Dumbbell Thrusters 12.5/7
It is critical today that we keep our Burpee Pace here and get right into the Dumbbell Thrusters to complete those by the top of the minute. Any rounds not fully completed before that minute interval expires will not count towards your score for the day. |