Public Whiteboard

Components

Back Squat

Metcon

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Workout

Tuesday, 6/29/21

Box WOD

A: Back Squat (3x2@WK2+11#)

Back Squat

(20min)
In Week 3, increase weight by 5kg (11#) and complete 3x2.

In Week 1, work at 80% of 1RM Back Squat for 3x3.
In Week 2, increase weight by 5kg (11#) and complete 3x2.

B: Metcon (AMRAP - Reps)

AMRAP 21
10 Snatch 95/65
3 Muscle Up(rx+) or 10 Pull Up(rx)
8 Snatch 135/95
6 Muscled Up(rx+) or 12 Pull Up(rx)
6 Snatch 165/125
9 Muscle Up(rx+) or 15 Pull Up(rx)
3 Snatch 185/135

* Snatch can be either power or squat snatches.

HOME WOD

a: Metcon (Time)

"James and the Giant Peach Bodyweight":
3 Rounds
60 Air Squats
30 Sit-ups
5 Wall Walks

*BACKPACK OPTION:
3 Rounds:
50 Backpack Back Squats
20 Backpack Sit Ups
10 Backpack Push Ups

Whiteboard:

Tuesday, June 29, 2021

Male Clients