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Components

Back Squat

Metcon

Settings

Workout

Wednesday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Back Squat (3reps till failure)

EMOM Until Failure
3 Back Squat @60%*
*Add 10/5lbs per round
A little proof of concept work. If you focused intensely on your speed the entire cycle, you will be able to prove it to yourself here.
From the ground modification: Front Squats

Metcon

Metcon (Time)

15 Lateral Burpee Box Jump Overs 30/24″
21 DB Thrusters 50s/35s
Rest 1:00
15 Lateral Burpee Box Jump Overs 30/24″
18 DB Thrusters 50s/35s
Rest 1:00
15 Lateral Burpee Box Jump Overs 30/24″
15 DB Thrusters 50s/35s
Rest 1:00
15 Lateral Burpee Box Jump Overs 30/24″
12 DB Thrusters 50s/35s
Rest 1:00
15 Lateral Burpee Box Jump Overs 30/24″
9 DB Thrusters 50s/35s
Check Misfit WOD for specific modifications.

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, May 27, 2020

Male Clients

Jason
Barnes

PM WOD 5:30

1 x 3 @ 225 lbs

Jason
Hoy

AM WOD 5:30

1 x 3 @ 215 lbs

Can't drop

Female Clients