Today*s strength part is the 3rd iteration of the 20 rep Back Squats. Goal for today is to build to a heavy set of 20 Back Squats, increasing the weight compared to the last time.
Back Squat (Build to a heavy set of 20 reps)
Increase the weight compared to 21.10.2020
Pre-WOD
– set up your rower and warm-up
– perform 3 rounds of
5 cal Row (increasing effort)
5 Burpees
Workout
Today’s workout is an all-out sprint with a 5 min time cap. Only choose the RX+ variation (more reps) if confident to finish within the time cap. Intensity over volume here!
Metcon (Time)
Female:
12-8-4
Cal Row
Burpee
Male:
15-10-5
Cal Row
Burpee
RX+
♂ 21-15-9
♀ 18-12-6
Mobility
2 Rds
– 1 Min Jefferson Curl
https://www.youtube.com/watch?v=5cIp4veAwWc
– 1 Min Couch Stretch e/s
https://www.youtube.com/watch?v=hWvcxiCG5To
– 1 Min Pec Stretch e/s
https://www.youtube.com/watch?v=D7R3HFg_Bso
Saskia | Mira