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FRIDAY WOD 12/2/22

by | Dec 1, 2022 | Workout of the Day |

Friday Schedule: 6am/8am/9am WOD – OPEN GYM 430pm

1 Pause Back Squat (hold at bottom for 2 count) + 2 (¼ Back Squat) + 2 Back Squat @ 60% Back Squat
1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 65% Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat @ 70% Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat@ 70% Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 1 Back Squat @ 75% Back Squat
For time:
1000m Row
50 Thrusters (45/35)
25 Pull Ups
50 Thrusters (45/35)
1000m Row

1 Pause Back Squat (hold at bottom for 2 count) + 2 (¼ Back Squat) + 2 Back Squat @ 60% Back Squat
1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 65% Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat @ 70% Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat@ 70% Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 1 Back Squat @ 75% Back Squat
For time:
1000m Row
50 Thrusters (45/35)
25 Pull Ups
50 Thrusters (45/35)
1000m Row

1 Pause Back Squat (hold at bottom for 2 count) + 2 (¼ Back Squat) + 2 Back Squat @ 60% Back Squat
1 Pause Back Squat + 2 (¼ Back Squat) + 2 Back Squat @ 65% Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat @ 70% Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 2 Back Squat@ 70% Back Squat
1 Pause Back Squat + 1 (¼ Back Squat) + 1 Back Squat @ 75% Back Squat
For time:
1000m Row
50 Thrusters (45/35)
25 Pull Ups
50 Thrusters (45/35)
1000m Row