8.26.24 WOD

200m Run
into:
2 rounds:
20 Mini band side to side steps
4 Pause back Squats with mini Band around knees
4 Scap Pull Ups
2 Burpees

Then…

Back Squat
Week 3 of 4
Every :90 warm-up sets.
Set 1: 10 reps @ 50% tempo 31X1
Set 2: 8 reps @ 60% tempo 31X1
Set 3: 6 reps @65% tempo 30X1

Then….working sets
Every 2:00 x 6 sets

Sets 1-5: 5 Back squats @ 72-79% 30X1

Set 6: 10 Back squats @ 62-65%

The goal this week is to be 5-10 lbs heavier than last week. If you missed last week, or struggled last week… stick to about 75%.

This week the time frame also moves up to 2:00 in place of the 1:30. This should allow you to be able to build in weight from the prior two weeks!

All working sets of 5 should be performed at the same weight. The last 2-3 reps of each set should be challenging.

Then…

For time:

300m run
30 Wall balls
–
200m run
20 Pull Ups
–
100m run
10 power cleans 185/125
–
200m run
20 Pull Ups
–
300m run
30 Wall balls