Strength
Overhead Squats
2-2-2-2-2
WOD
12 Minute Ascending AMRAP
3 Front Squats (115,75)
10 Double Unders
6 Front Squats
20 Double Unders
9 Front Squats
30 Double Unders
Level 2 95,65
Level 1 75,45
*Front Squats go up by 3. Double Unders go up by 10*
– Coaches tip –
divide Front Squat reps by 3 and add a 0 to remember what # double under you are on midwod
Weekly Strength/Benchmark Schedule
At Home WOD
1.
100 Hollow Rocks for Quality
2.
1 Max Set – Consecutive Push Ups
3.
EMOM:28
1 – jog
2 – run
3 – sprint
4 – walk