Dec 9 2021

Strength

Every 2 mins for 8 mins: Back Squat

3 Back Squats, 70% 1RM

Focus on speed and body position. We want to still hit some squats this week to keep things firing, but without hitting loads that will create extra stress, which is why we are hitting 3 reps at 70% 1RM here today.

Main WOD:

Complete as many rounds as possible in 12 mins of:

12/10 Row Calories

10 Dumbbell Box Step-ups, 35/25 lbs, 24/20 in

8x 2-for-1 Burpees

*2-for-1 Burpees- 2 Push-ups for each Burpee rep*

Today we want to focus on staying steady and working at consistent pacing across. Do not come out too hot on the rower as that is a trap. Work on staying smooth, then going right into the step-ups and creating a quality tight position through the hips. The 2-for-1 burpees are a fun little movement here, working on extra pressing strength, while also slowing the overall workout down a bit.

L2: 30/20lbs

L1: 10/9 cals, 10 Alt Box Step Ups, 8 Burpees

Limited Equipment/Bodyweight Variation:

AMRAP in 12 mins of:

Run, 200 m

10 Alternating Chair Step-ups

8 Burpees