FRIDAY 12/20/19


8 Minutes For Quality:

200 m run

15 Air Squats

30 Seconds Push-up to Down Dog

15 Double Unders


3 Sets For Quality:

5 Tempo Ring Rows

10 Front Rack Reverse Lunges

:20 Second Front Squat Hold


Tempo Front Squat

On the 1:30 x 7 Sets:

1 Tempo Rep


• 10 Second Negative

• No Pause in Bottom

• Full Speed Stand

• Completing 1 front squat from the rack every 90 seconds, working a slow tempo on the way down

• Tempo:

* 10 Seconds Down, No Pause, Stand Fast

• Start around 55% of your 1RM Front Squat and build to a heavy single for the day

Push Press

4 Sets of 6

Rest 2 Minutes Between Sets

• This is week 2 of 4 of this push press progression

• As a reminder, the weight stays the same across all 4 sets

• Let’s aim to build on last week’s loading, adding 2-4%

WOD 15 min cap

5 Rounds:

200 m run

10 Thrusters (115/85)

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