I. Speed Rope 2:00
II. 2 rounds of
10 x Power Clean
10 x Abmat Sit-ups
10 x Scorpions
50ft x Low Bear Crawl (abmats balanced on lower back)
Impact/Focus: Back Squat Tempo Doubles
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat.
Back Squat 2-2-2-2-2 (23X1 Tempo)
Notes: Increase weight if able to begin at 80% and climb north from there. Athletes may also perform 5 sets of 2 at 75-85% as well if newer to the tempo training or for those who would benefit more from movement refinement training. For a detailed explanation of what the number for today’s tempo back squats means please click HERE.
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AMRAP 12:00 of
15 x Push-ups
21 x GHD Sit-ups
Notes: Scale GHD Sit-ups to Abmat Sit-ups at 21 repetitions for today’s WOD. Push-up movement scaling repetitions should be 1:1. Get some, freaks.
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