WOD 07/18/2022
A1: 1K Row For Time
—
2 RFQ of:
10 Goblet Squat (HBD)/
8 Each Single Leg RDL/
8 Each Alternating Goblet Reverse Lunge
10 Goblet Squat (HBD)/
8 Each Single Leg RDL/
8 Each Alternating Goblet Reverse Lunge
@ easy pace and slow controlled tempos; Rest 90 Seconds before B
—
—
B: Front Squat (5/5@75-85%)
5 @75-80% (first rep 3 second pause) remaining reps @21X1; Rest 90-150 Seconds
+ 5@80-85% (first rep 3 second pause) remaining reps @21X1; Rest 90 Seconds
+ 5@80-85% (first rep 3 second pause) remaining reps @21X1; Rest 90 Seconds
—-
C: Back Squat (3/3/3 Last set to a 3RM)
Warm Up as needed
+
3/3/3 Last set should be a 3RM @20X1; Resting as needed between sets.
+
3/3/3 Last set should be a 3RM @20X1; Resting as needed between sets.
-18 Minute Cap
—–
3 Rounds of:
8/10 Strict T2B/
10 Paces Each D.B. Death March (HBD)/
30 Seconds D.B. Waiters Walk; 30 Seconds Rest
8/10 Strict T2B/
10 Paces Each D.B. Death March (HBD)/
30 Seconds D.B. Waiters Walk; 30 Seconds Rest
