WOD
“Face The River”
STRENGTH
Back Squat
5×3, building
*:02 pause at bottom
Back Squat
5×3, building
*:02 pause at bottom
FOR ROUNDS
AMRAP 7
7 Pull Ups
7 Box Jumps
AMRAP 7
7 Pull Ups
7 Box Jumps
Height: 24″
STRENGTH
Back Squat
5×3, building
*:02 pause at bottom
Back Squat
5×3, building
*:02 pause at bottom
FOR ROUNDS
AMRAP 7
4 Pull Ups
7 Box Jumps
AMRAP 7
4 Pull Ups
7 Box Jumps
Height: 20″
STRENGTH
Back Squat
5×3, building
*:02 pause at bottom
Back Squat
5×3, building
*:02 pause at bottom
FOR ROUNDS
AMRAP 7
4 Banded Pull Ups
7 Step Ups
AMRAP 7
4 Banded Pull Ups
7 Step Ups
Height: 24″
WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 70% of your 1 rep max back squat. At the bottom of every rep, you’ll pause for :02 then stand. Ideally, you’ll build in weight for every set. For safety, make sure you have a spotter or know how to bail if you get stuck at the bottom.
For the metcon, seven pull ups and seven box jumps will take :30-:45 to complete. Try to do every round on the minute or faster. Target 7 rounds.
Post Weight + Rounds to Comments. Compare Back Squat HERE.
HOME WOD
AMRAP 7
Burpees
ENDURANCE
Rest
85#, 8 rounds/4 blk band PUs (2), stepups
125#
7 rounds 20” all straight pull ups
255# & 8+ 2 w/ butterfly attempts
60#, 7 rounds MAx w/ BPUs
120#. I like that.
6 rounds + 4 @ 4 PUs, 4 20” BJs
90# might be a PR. 6 rounds (no band) 20″
265# 9+7 mcx
335# not sure I paused 2 seconds on every rep.
8+3 (5 strict with black band)