Thursday 181011

WHITEBOARD BRIEF

– Strength: Final week of Speed Front Box Squats. Weights should be 5% heavier, but you should still be able to come off the box with speed.
– Metcon: Today’s workout should hurt and should be able to be done with unbroken KBS. Go light and fast!

STRENGTH

1) EMOM 6: 3 Front Box Squats@70%
2) Metcon Warm-up
3 Rounds AT GAME SPEED:
3 Russian Swings + 3 American Swings
4 (AFAP) Burpees
Rest 60s-90s.

METCON

5 RFT:
12 KBS (53, 35)
12 Burpees

Rx+:(15 Reps per movement)
L3: (45, 30)
L2: (35, 25)
L1: (8 Reps per movement) (35, 25 Russian Swings)
8:00 Cap

EXTRA CREDIT

By | 2018-10-04T17:14:23+00:00 October 10th, 2018|Workout of the Day|