9/23/22
Weightlifting
Back Squat (Weight)
Metcon
Metcon (Time)
Partner WOD
5 Rounds
30 V-Ups
30/24 Calorie Row
18 DB Thrusters 50 / 35 lb’s
5 Rounds
30 V-Ups
30/24 Calorie Row
18 DB Thrusters 50 / 35 lb’s
Split Reps, on rower per team
4-6 Reps @ 65-70%
*4-5 Second Isometric
*Rest As Needed Between Sets
– Our next iteration of our strength pieces is isometric holds.
– For EACH back squat, hold for 4-5 seconds just below parallel. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.
– Watch a clock or have someone count out loud for you as we want to complete the full 4-5 seconds to get the most out of these reps.
– Score: Enter heaviest set. Record sets/reps in your notes.