In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squat – Light singles – working % off 1RM or theoretical 1RM – warm up to work sets and then perform:

  • 3 reps at 50%
  • 2 reps at 60%
  • 1 rep at 70%
  • 1 rep at 75 – 77.5%
  • 1 rep at 80 – 82.5%

Remember that Monday we will be testing our 1RM Squat, so please be conservative today!

Fitness: Squat 5×5 @RPE 7

Part 2 – Conditioning: “Meanwhile in Russia…”

Performance: EMOM for 14 min –

  • Even minutes: 10 Russian KBs (AHAP)
  • Odd minutes: Burpee for max reps

Score is total burpees

Fitness: EMOM 14 –

  • Even minutes: 10 Russian KB swings
  • Odd minutes: Max burpees or 0 count burpees

Score is total burpees