Performance
WOD 1
Back Squat
1 x 10 @65%
1 x 8 @70%
1 x 6 @75%
1 x 4 @80%
1 x 3 @85%
1 x 2 @90%
WOD 2
4 Rounds for Time
250m Row
10 Box Jumps @24/20
20 Air Squats
10 HSPU
18 Minute Time Cap
Note: HSPU can be strict or kipped this week, they should be unbroken sets for at least the first 2 rounds.
Fitness
WOD 1
Back Squat
1 x 10
1 x 8
1 x 6
1 x 4
1 x 3
1 x 2
WOD 2
4 Rounds for Time
250m Row
10 Box Jumps @24/20
20 Air Squats
10 Push Ups
18 Minute Time Cap
Home
WOD 1
Goblet Squats
5 x 12
Notes: Use an object that is of a moderate weight for this exercise. We want to focus on time under tension so aim to perform each rep at a tempo of 63X0.
WOD 2
4 Rounds for Time
60 DU/SU/Jumping Jacks
15 Tuck Jumps
20 Air Squats
10 Push Ups