WOD

Strength – Back Squat Week 3

Back Squat 1×5 at 40% 1RM

Back Squat 1×5 at 50% 1RM

Back Squat 1×3 at 60% 1RM

Back Squat 1×5 at 75% 1RM

Back Squat 1×3 at 85% 1RM

Back Squat 1×1+ at 95% 1RM

Rest as needed between sets.

 

GP WOD

3 rounds, 1 min per station, of:

Row Calories

Rest 1 min

Wall Ball, 20/14 lbs, 10/9 ft

Rest 1 min Push-up

Rest 1 min

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

 

OPEN WOD

3 rounds, 1 min per station, of:

Row Calories

Rest 1 min

Wall Ball, 30/20 lbs, 10/9 ft

Rest 1 min

Ring Push-up

Rest 1 min

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

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Brooklyln, NY 11207

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