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WOD
Monday
Weightlifting
Metcon
Tempo Back Squat + Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squats @ 6/10 RPE.
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squats @ 6.5/10 RPE.
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squats @ 7/10 RPE.
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squats @ 7/10 RPE.
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squats @ 7.5/10 RPE.
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squats @ 6/10 RPE.
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squats @ 6.5/10 RPE.
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squats @ 7/10 RPE.
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squats @ 7/10 RPE.
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squats @ 7.5/10 RPE.
Metcon
Metcon (Time)
For Time:
12 Squat Cleans 135/95
24 Bar Muscle Ups
12 Squat Cleans 135/95
Sub for Bar Muscle Ups = 1 Burpee + 2 Pull-Ups
12 Squat Cleans 135/95
24 Bar Muscle Ups
12 Squat Cleans 135/95
Sub for Bar Muscle Ups = 1 Burpee + 2 Pull-Ups
Extra Credit
Metcon
5k Run Program
4 Rounds
800m at easy pace
rest 2 minutes
150m sprint
rest 30 seconds
4 Rounds
800m at easy pace
rest 2 minutes
150m sprint
rest 30 seconds