August 29, 2017
TUESDAY!
STRENGTH: (15:00)
5×5 Back Squats
Perform progressively loading sets of 5-5-5-5-5 Back Squats (UB) for the time allotted. Note: Your 5×5 does not include warm up sets. Form & technique are Key!
*Do not let empty BB’s drop when de loading your bar! Clips are required.
SCALE DOWN OPTION(S):
3 Rep Semi Heavy Back Squat
focusing on form and technique. Do not MAX out!
Skill Work: Practice with Light Weight. Perform 3-8 reps (UB) resting between each set. Add in some core work
between sets!
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
200 M Run
30 weighted Toe Taps (“16 Box)
30 Jack Press’ #15/10
30 Bicycle Kicks
MET CON: (15:00) For Time!
Goal: Sub 10:00
COMPETITOR:
Heavy “Fran”
21-15-9:
Thrusters #135/95 +
C2B Pull Ups
RX:
Benchmark WOD: “Fran”
21-15-9:
Thrusters #95/65 +
Pull Ups
PERFORMANCE:
BUY IN: 200 M Run
Light “Fran”
21-15-9 Thrusters (MOD: DB Thrusters #25/15) #75/45 +
Pull Ups (MOD: 15 Jumping Pull Ups or 15 Ring Rows after EACH round)