Thursday's WOD - 5/2/2019


Skill:

4x10 - 1 ¼ Goblet Squat w/ KB @ moderate weight


Strength:

Front Squat

**Working Weight / Training Max is 95% of 1RM. Recent Foundations / On- Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.

4x4@75%ww

1x4+AMRAP@75%ww


WOD:

10 min AMRAP:

20 Double Unders / 40 Singles

2 Front Squats @30-40% 3-4 UB Rds (95/65)...(Rd 1)

20 Double Unders

4 Front Squats…(Rd 2)

20 Double Unders

6 Front Squats…(Rd 3)

20 Double Unders

8 Front Squats and so on until time expires…(Rd 4, etc)


Accessory Work:

5 Rounds

7 HSPUs or Scaled Variation

Rest :30

7 Overhead Squats @ 115/75 / 40-50%

Rest :30



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812-404-0095

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