Friday, December 1st
Strength: Final week of speed back squats. We only had 2 weeks with speed back squats because of the holiday last week, but these will pop again in the future.
Metcon: This workout is intended to push your mental capability as it gets progressively harder each round. Establish your pace early and use a load that allows you to stay consistent.
Strength
Speed Back Squats: 5 x 3 @70%, every 90s
Squat Clean: Work up to a moderate double, touch n go. Rest 90s
WOD
“Adrenaline”
AMRAP 8 of ascending reps:
2 Lateral Burpee
2 Squat Cleans (135, 95)
4 Lateral Burpee
4 Squat Cleans
6 Lateral Burpee
6 Squat Cleans
And so on adding 2 reps each round. Score = total reps completed
L3: (115, 75)
L2: (95, 65)
L1: (Burpees) (75, 55)