Upcoming Events:
Bring A Friend - October 24th 8am or 9:30am
Friday Fright Night - Halloween Party - October 30th 5:30pm
On-Ramp - November 2nd 6:00am or 6:00pm
In-House Competition - November 14th
Skill:
4x5 - Pause Zombie Front Squat @ w/ BAR
Strength:
11 of 12: 20 REP Back Squat
3x5 - warm up sets, gradually building to starting weight then:
20 UB Back Squats +5# from last session
**Athletes will add 5 pounds to their last 20-rep back squat weight (55-65%[3RM] or 50-60%[1RM]). They will then perform 20 UB high bar back squats at this weight, no racking the bar. If an athlete missed a squat session, they should still only go up 5# and not try “catching up” by adding more weight. If there are any close fails on the 20-rep, athletes will repeat the same weight during the next squat session. Other options if athletes are borderline on continuing to add weight include adding only 2-2.5# or no weight for a squat secession or performing the 20-rep as 2x10 breaking it in half.
WOD:
3 min AMRAP x4 Rounds
9 Wall Balls (20/14)
6 Lateral Burpees over Barbell
3 Front Squats @40-50% (135/95)
**REST 1 min after each round**
Accessory Work:
4RFT:
100m Farmer’s Carry (50m R/L)
15 GHD Hip Extensions or Supermans