Jan. 7, 2022

Strength:

10 Back Squats, 60% 1RM

Every 2:30 for 10 mins.

We are building squat volume here by working on a classic 4x10. This will definitely leave your legs feeling a bit fatigued tomorrow, but awesome for developing muscular stamina.

Main WOD:

"Vega"

Complete as many rounds as possible in 14 mins of:

7 Ring Muscle-ups

14 Thrusters, 95/65 lbs

21/17 Row Calories

Goal: 4 rounds +/- 10 reps

This workout is built to challenge both skill and stamina. We are looking for consistency on the muscle-ups, close to unbroken sets on the thrusters, and working on a smooth rowing pace. Blasting the rower to go 5 secs faster here will leave you fatigued and can mess up cadence on the ring muscle-ups, so it is best to just be smooth here so that you can move into the muscle-ups and thrusters well.

L2:

7 Pull-ups

7 Ring Dips

14 Thrusters, 75/55 lbs

21/17 Row Calories

L1:

7 Strict Pull-ups

7 Chair Dips

14 Dumbbell Thrusters, pick load

Run, 200 m

Limited Equipment/Bodyweight Variation:

AMRAP in 14 mins of:

7 Strict Pull-ups

14 Air Squats

7 Handstand Push-ups

Run, 200 m