WOD
 | Sat, Jan 13 2024 |  |
| Back Squat 3x2 Build | Rocket Science |
Back Squat 3x2 Build
(Weight)
On the 3:00 x 3 Sets:
2 Back Squats
* Start First Working Set at 82% & Build To Heavy
| Wesley | 305 Rx | | | Brian B | 255 Rx | | | Maxima | 155 Rx | |
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Rocket Science
(Check In)
AMRAP 10:
400 Meter Run
18 Thrusters (95/65)
400 Meter Run (500m Row)
15 Thrusters (115/85)
400 Meter Run (500m Row)
Max Thrusters (135/95)
Stimulus:
- Complete runs/rows in ~2:00
- 6-7 minutes of the AMRAP will be taken up by the runs/rows. Break up the Thrusters when needed, but keep the rests short to keep moving.
- Light weight
Scaling:
- Reduce starting load, build each round.
- Beginner athletes should reduce loading and cut volume in half.
| Brian B | Yes | 75#,95#,115# 1 thruster into max round |
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