13
Apr
W.O.D. Wednesday 4/14/21
Front Squat Cycle (Maintenance Day) – 12 minutes
Every 2 minutes complete a set of 2 Front Squats, all at 80% of your 1 rep max (6 sets)
*If you have not established your 1 rep front squat, now is the time as we get deeper into this cycle
*Friday will be 4 x 4 at 90% of your 1 rep front squat…
Conditioning WOD – 12 minutes
Every 3:00 x 4 Rounds:
15/12 Calorie Machine
10 Hang Squat Cleans 135/95
5 Bar Muscle-ups
Score is Sum total
*Scale Bar Muscle Ups 2:1 with any pullups variation (10 of your choice)
*For the correct stimulus, aim to scale the rep or calorie scheme or weight, to enable you to keep your rounds 2:30 or under
Extra Work
Hang Squat Clean for load:
Work up to a heavy 1 rep hang squat clean
Extra Work 2
Accessory – Banded
100 – Pull Aparts
100 – Bicep Curls
100 – Tricep Extensions
100 – Monster walk steps