Dec 3 2021

Dec. 3

Back Squat 1x3 at 85% 1RM

Back Squat 1x3 at 85% 1RM

Back Squat 1x2 at 90% 1RM

Back Squat 1x2 at 90% 1RM

Rest as needed between sets.

Complete sets every 3 mins for 12 mins.

Here is our final heavy set of back squats for the cycle before we hit our deload week next week. This 2x2 at 90% 1RM should be about as heavy as you can go for a 2x2, but hopefully still feel strong and smooth out of the hole.

Main WOD:

Complete as many rounds as possible in 12 mins of:

10 Dumbbell Power Cleans, 50/35 lbs

Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft

10 Bar Muscle-ups

Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft

20 Handstand Push-ups

Goal: 2+ rounds

This workout should have a similar feel to some past Open WODs. It is an AMRAP that encompases a lot of the components we could see mixed together in a workout that also requires skill and pacing.

L2: 35/25, 10 Burpee to Chest to Bar Pullups, 15 HSPU

L1: Pick load, Walking Lunge, 10 Burpee Jumping Pullups, 10 Pike Push Ups