In WODs
0
0

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Squat – 1 set of 6 reps @70%, 2 sets of 4 reps @75%, 2 sets of 2 reps @80%

Fitness: Squat 5 sets of 3 reps @ RPE 7, follow ea set with 30 hollow rocks

Part 2 – Conditioning: “Mt. Evans”

Performance: 3 RFT of –

  • 8/8 FR Goblet Squat (24/16k)
  • 18 Pull-ups
  • 15 KBS (24/16k)
  • 12 HSPU

Fitness: 3 RFT of –

  • 8 Goblet Squat
  • 18 Ring Rows
  • 15 KBS
  • 12 Seated DB press, RPE 6

 

0