Home / W.O.D. / 10/18/2024 Friday Workout

WARMUP
MOBILITY ROUND (COACH LED)
EMOM x 4 (:40 ON/:20 OFF)
Min 1: Inchworm + Push Up
Min 2: Bootstrappers
Min 3: Alt Pigeons
Min 4: Cossack Squats

Into…

AMRAP x 6 MINUTES
30 Single Unders (Option 20 DUBs after 1ST RND) 10 Air Squats (Add WB after 1ST RND)
10 WB Push Press
10 Bird Dogs

STRENGTH
Back Squat for load:
1×5 @ 60%
1×5 @ 70%
1×5+ @ 80%
Back Squat
(Score is Weight)
Week 2 of 6

WORKOUT
10 ROUNDS FOR TIME
12 Wall Balls (20/14)
30 Double Unders
(Score is Time)

 
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