1. Squat A. 7RM Back Squat or 7 Each leg back Lunges B. 7 RM Front Squat or 7 Each leg front Lunges 2. “The Chief” 5 rounds of: AMRAP 3 min: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats 1 minute rest between rounds. Your score is total rounds, only full rounds count.
Posted by CFCody Category: Uncategorized WOD
This handsome young man is 60 years young today!! we are doing this workout today in honor of him cause he doesn’t look a day over 31 but more importantly he can kick most 31 year olds butts!! Love ya John thanks for making us better everyday! “31Heroes” Teams of 2, AMRAP 31: 7 Thrusters […]
1. Squats 10×3 Front Squats, across 2. 3 RFT: 75 Double Unders 50 Air Squats 200 meter Run 3. EMOTM x 8 min Odd: 45 sec boat holds Even: 10 ring push ups
1. Dead Lift 1RM 2. Squat 7×5 Front Squats, across 3. EMOMx 8 Even: 3 Squat Cleans – you choose the weight Odd: 20 Box Jumps (20/24)
You might be wondering….Why all the Squats? Well we’ve said it before and we’ll say it again – squats = strength. To quote the phrase above the Gym throne (toilet) SHUT UP AND SQUAT Enjoy your REST DAY. Roll out those legs, you will need them tomorrow!
