WOD
Tuesday 12.07.2021
Tuesday | 12.07.2021
Warm Up:
Movement Prep/Activation and Increasing Heart Rate
5 rounds
Rowling
(5 max burpee penalty)
– into –
3 Sets
5 Slow and Controlled Banded Back Squats (empty bar/ add weight)
10 Dead Bugs
Strength: Back Squat – Establish 8 RM
**Example Sets**
Set 1:
5 Back Squat @225#
-rest 60-90 seconds –
Set 2:
5 Back Squat @255#
-rest 60-90 seconds –
Set 3:
3 Back Squat @275#
-rest 60-90 seconds –
Set 4:
3 Back Squat @310#
-rest 60-90 seconds –
Set 5:
8 Back Squat @325#
-rest 2 minutes –
Set 6: (Drop Set)
8-10 Reps @275#
-rest 2 minutes –
Set 7: (Drop Set)
8-10 Reps @260#
Based off of a 400# Back Squat 1RM
Workout Prep
1 set
5 Calorie Row (workout pace)
100m Run (workout Pace)
5 Calorie Row
Workout: Hot Cocoa
Freedom (RX’d)
3 Sets (1 Set every 6 Minutes)
25/20 Calorie Row
300m Run
25/20 Calorie Row
* Independence
3 Sets (1 Set every 6 Minutes)
20/16 Calorie Row
300m Run
20/16 Calorie Row
* Liberty
3 Sets (1 Set every 6 Minutes)
15/12 Calorie Row
200m Run
15/12 Calorie Row