“Fire Alarm”

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30 Minute Strength:

On the Minute x 10
*2 Second Pause in the bottom img_5515

Set #1 – 2 Reps @ 50% of 1RM Front Squat

Set #2 – 2 Reps @ 55% of 1RM Front Squat

Set #3 – 2 Reps @ 60% of 1RM Front Squat

Set #4 – 1 Rep @ 65% of 1RM Front Squat

Set #5 – 1 Rep @ 70% of 1RM Front Squat

Sets 6-10 – Continue to build in these final (5) sets to a heavy single pause FS for the day.

WODimg_5513

“Fire Alarm”
3 Rounds:
7 Thrusters (75/55#)
7 Pull-ups
7 Burpees
50/35 Calorie Row
3 Rounds:
7 Thrusters (75/55#)
7 Pull-ups
7 Burpees
50/35 Calorie Row
3 Rounds:
7 Thrusters (75/55#)
7 Pull-ups
7 Burpees

img_5454 img_5495 img_5451 img_5467 img_5464 img_5448 img_5444 img_5442 img_5489 img_5487 img_5482 img_5470 img_5468

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