11.04.2019 WOD


11.04.2019 WOD

A. Mobility

B. Back Squat (Week 2 of 4)
After a few warm up sets complete:

Set 1) 3 x 70%
Set 2) 3 x 80%
Set 3) Max reps at 90%
Set 4) *As soon as you hit your last rep on set 3, rack it, strip it down about 20-30% and go immediately into 1 more max effort set. (AKA “burnout” set)

*Your 90% set should 3+ reps and then you should get another 5-7 on the burnout set. Score is just the 90% set. Burnout is for sex appeal and leg endurance.

**SUPERSET with weighted 1min. Planks. 45/25lb. or more plate on your back.

Metcon (AMRAP – Rounds and Reps)
17min. to get as far as possible…
5 Rounds:
10 Thrusters 95/65lb.
15 Toes-to-bar
30 Double Unders

immediatley into;

AMRAP in remaining time…
10 Hang Cleans 95/65lbs.
15 Hand release push-ups
30 Double Unders

*Score is just rounds and reps completed on the second part. Gotta get there to put up a score 🙂