November 22 2021

Nov. 22:

Strength:

Back Squat 2-2-2-2-2-1-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

Complete sets every 1 min for 10 mins.

Start at 80% 1RM. Focus here is building weight at or above 80% 1RM. We should start with our first set being a double at 80% 1RM, then we will build over the course of the first 5 sets to a heavy double, then switch to singles for the last 5 sets.

Main WOD:

Complete as many rounds as possible in 14 mins of:

15 GHD Sit-ups OR Weighted Sit-ups/pick load

Dumbbell Box Step Over, 50/35 lbs, 24/20 in

15/11 Bike Calories

~Goal: 4+ rounds

L2:

20 AbMat Sit-ups

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

15/11 Bike Calories

L1:

15 AbMat Sit-ups

10 Alternating Box Step-ups

12/9 Bike Calories

Limited Equipment Variation:

AMRAP in 14 mins of:

20 V-ups

10 Alternating Dumbbell Chair or Bench Step-ups

Run 200 m

Bodyweight Variation:

AMRAP in 14 mins of:

20 V-ups

20 Alternating Lunges

Run 200 m