WOD – 13 June

Tuesday 13 June 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes): Back squat. After 1-2 warm-up sets….

  •        Every 90 seconds – perform 2-3 wide stance box squats with a focus on a tempo of 21×2 (2 seconds eccentric, 1 second pause at the bottom, explode up, 2 second rest) using 60%-65%  of your 1RM. Partner with an athlete who has a similar 1RM back squat and alternate sets making sure to keep rest periods to a minimum. You should be using more weight than you were using in May for these sets.

Team WOD (for time):

  •      3 rounds of 20 back squats + 10 front squats (185/135). All taken from rack
  •      180 partner med-ball sit-ups
  •      90 assault bike calories


Divide work however you see fit. For larger classes, run in waves with second wave starting six minutes after the first.

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