Body weight x 1.5 x 20 = total load to be moved in front squat – load is to be moved only in front squat – re-racking or dropping the load has a penalty of a 200m barefoot fun – lowest reps to move the total load = #1 on leaderboard
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WOD
5 rounds for total reps: 135/95 lb thruster, 15 sec rest 45sec 50/15 lb weighted pull ups, 15 sec rest 45 sec Burpee 15sec rest 45 sec
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5 rounds for time of: 200m RUN 5x Bear Complex (95/65)
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Final Phase of the 20 Rep Max Backsquat program. Come and finish it off to test you 1RM BS and see if YOU improved!
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10 Min AMRAP 5 Jump Pull-ups (Bar must be min 12″ above from raised hand) 10 Squat Snatch (95/65) 15 Double Unders
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AMRAP in 10 min of: 1 HSPU 2 KB Swing Snatch (35/56) per arm 3 Hollow Rocks 4 Clapping push ups 5 Burpees
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For time: 800m Run 50 Pull-ups 100 Push-ups 150 Air Squats 800m Run
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For time: 40 double unders 10 box jumps 30 double unders 15 box jumps 20 double unders 20 box jumps 10 double unders 25 box jumps
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Another shot at improving your 5km!
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