FRIDAY 1-24-20

FRIDAY

WARM UP w/stretch 20 min

500 Meter Row

30 Slow Air Squats

7 Burpees

500 Meter Row

20 Dumbbell Goblet Squats (Light Weight)

7 Burpees

500 Meter Row

10 Barbell Pausing Front Squats (3 Seconds in Bottom)

7 Burpees

STRENGTH (20 min)

MOVEMENT PREP

Warmup Sets

Take 5-7 Sets to Build to Opening 84%

Front Squat

Starting at 0:00 on the clock

On the 0:1 Front Squat @ 84%

On the 1: 1 Front Squat @ 87%

On the 2: 1 Front Squat @ 90%

On the 3: 1 Front Squat @ 87%

On the 4: 1 Front Squat @ 90%

On the 5: 1 Front Squat @ 93%

On the 6: 1 Front Squat @ 90%

On the 7: 1 Front Squat @ 93%

On the 8: 1 Front Squat @ 96%

Following, Until the 15 Minute Mark:

Build to a Heavy Single for the Day

• Working through some Front Squat waves before building to a heavy single for the day

• These are based on percentages of your 1RM Front Squat

• You’ll complete 1 Front Squat on the minute from 0:00-8:00 on the clock

• From 8:00-15:00 you’ll build to a heavy single, without having to stick to the ‘on the minute’ format

• Over these 7 final minutes, we can look to complete anywhere between 3-7 attempts at heavy singles

• Record your score as the heaviest weight lifted for the day

Warmup Set 1

Performed with Lighter Weight:

200 Meter Row

10 Deadlifts

5 Lateral Barbell Burpees

Warmup Set 2

Performed with Workout Weight:

100 Meter Row

5 Deadlifts

3 Lateral Barbell Burpees

WOD 18 min CAP

For Time:

1,500 Meter Row

30 Deadlifts (245/165)

45 Lateral Barbell Burpees

*sub/scale to run 1200 m =800 +400

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