10.28.2019 WOD


10.28.2019 WOD

A. Mobility

B. Back Squat (Week 1 of 4)
After a few warm up sets complete:

Set 1) 5 x 65%
Set 2) 5 x 75%
Set 3) Max reps at 85%
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.

*Your 85% set should 5-7 reps and then you should get another 5-7 on the burnout set. Score is the 85% set. Burnout is for sex appeal and leg endurance.

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

(AMRAP – Reps)
EMOM x 15min.
min. 1) 15/12 Cal Row
min. 2) 20 Wall Balls 20/14
min. 3) Max Russian KB Swings 70/53
*Score is KB Swings only

Good day to try something heavier than usual, but make sure you’re getting at least 15 reps a pop or it’s too heavy.
*If you move quick, this is a lot harder than it looks 😉