March 1, 2021

WOD for 03.01.21

Strength
Metcon (Weight)
Tempo Back Squats
Set 1 = 8 @ 60% with :03 lower
Set 2 = 8 @ 65%
Set 3 = 8 @ 70%
Set 4 = 6 @ 75%
Set 5 = 6 @ 80%
Set 6 = Drop barbell to 50% of 1RM and do Max reps no negative

Accessory Work
Metcon
3 Rounds not for time
21 Back Rack Split Squats Left
21 Back Rack Split Squats Right
12 KB Low Windmill Right
12 KB Low Windmill Left
20 Hanging Knee Raises with :02 Negative

Leave a Comment

Your email address will not be published. Required fields are marked *