Warm-up
Two sets of:
Assault Bike x 2 minutes
Plank x 1 minute
Bottom Squat KB Goblet Hold x 30 seconds
Two sets of:
Banded Face Pull x 20 reps
Air Squat x 10 reps
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 90+%
B.
“Charley Horse”
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)
Barbell should start from the ground.
Compare results to April 4, 2023.
295 for 1
10:17 on WOD
A. FS
Worked from 135 – 175 failed 185
B. RX 8:29
FS – 10/9/6
120-150
8:31 AB
A. *Set 1 – 3 reps @ 115
*Set 2 – 2 reps @ 125
*Set 3 – 1 rep @ 135
*Set 4 – 1 rep @ 145
*Set 5 – 1 rep @ 155
*Set 6 – 1 rep @ 175
B. 12:10 RX
155, 170, 185, 195, 205, 215
15:38
Subbed 800m run for AB calories
50 rowing calories
115 front squat
A: 200# FS
B: 12:38 @115# ROW
250lbs front squat
Charley Horse: 9:30 @ 135lbs