WOD
“When I Do”
12 Rounds
100 Meter Run
6 Front Squats
100 Meter Run
6 Burpees
Weight: 115/75
12 Rounds
100 Meter Run
6 Front Squats
100 Meter Run
6 Burpees
Weight: 75/55
9 Rounds
100 Meter Run
6 Front Squats
100 Meter Run
6 In+Outs
Weight: 55/35
WOD GUIDANCE & GOALS
It’s a Rise-N-Grind on a Thursday! Start at a moderate pace. Not a sprint but also not conversation pace. Run into the gym, and immediately pick up your barbell for 6 front squats. Keep squats unbroken every round (it’s only 6!) Then back out the door for the same moderate pace. Run back to your bar to complete your burpees in around :30. Each round will take 2:00-2:30 with a target time of 25 minutes (30 min cap.)
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HOME WOD
12 Rounds
100 Meter Run
6 Squats
100 Meter Run
6 Burpees
ENDURANCE
Rest
31:41 MAX
30:05 10 rounds I think + 100m. 55# and burpees.
31:55 95#
27:15 (subbed squats w/ 95# Hang Power Cleans)
30:49 MAx
11@30:27
65# and push ups
33:08 mcx
29:32 MCx
11 rounds @ 30:06 MCx 😵💫
11 rounds @ 31:20 MAx
24:?? max