WOD
Wednesday 10.23.2019
POSTED ON October 22, 2019
Wednesday | 10.23.2019
Metcon Recommendations:
Back Squat (all sets)
RX (Level 1): Squat body weight and 1/4
Intermediate (Level 2): Body weight
Beginner
(Level 3): squat below body weight
Front Squats (all sets)
RX (Level 1) : squat body weight
Intermediate (Level 2): squat 75% of body weight
Beginner (Level 3): squat under body weight
Warm-Up
50ft duck walk
10 hollow to arch kip
10/10 thorax rotation
:30 handstand hold or handstand walk practice
x2-3
5 empty back back squats
5 empty bar front squats
5 behind the neck thrusters
x2-3
Strength Metcon:
RX
Back Squat 5-5-5-5-5; rest 2-3min between sets
Front Squat 3-3-3-3; rest 2-3min between sets
Intermediate
Back Squat 7-7-7-7-7; rest 2-3min between sets
Front Squat 5-5-5-5; rest 2-3min between sets
Beginner
Back Squat 10-10-10-10; rest 2-3min between sets
Front Squat 7-7-7-7; rest 2-3min between sets
Cool Down:
3 rounds for quality
2min cross shin L/R
2min seated straddle
