WORKOUT OF THE DAY, MARCH 13TH 2018


Published March 13, 2018


STRENGTH:

#pausing front squat

Set #1 – 40% of 1RM Front Squat

Set #2 – 45% of 1RM Front Squat

Set #3 – 50% of 1RM Front Squat

Set #4 – 55% of 1RM Front Squat

Set #5 – 60% of 1RM Front Squat

Set #6 – 63% of 1RM Front Squat

Set #7 – 66% of 1RM Front Squat

Set #8 – 69% of 1RM Front Squat

Set #9 – 72% of 1RM Front Squat

Set #10 – 75% of 1RM Front Squat

**If you don't know your Front Squat max, you will work up to a moderate load of a Pausing Front Squat

WOD:

#highball

5 Rounds, Every 3:00:

300/250 Meter Row

20 Wallballs (20/14) 

Score for the day is our slowest round.

Aim here is to find a consistent pace on the row, and an immediate transition, under fatigue, into a set of wallballs. These repetitions do not *need* to be unbroken sets, but we are aiming for so.

CASHOUT:

10:00 Recovery Bike (low effort)

*Every 15 Calories, complete 15 Barbell Good AM's (Rx+Hip Extensions)

**Can sub running if desired, 400m Run + 15 Good AM's for 10 min. 

 

 


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