Thursday, March 29th 2018


Heavy Back Squat

WOD – “Shotgun

5 Back Squats (225/155)
15 Hand release push ups
20 Wall balls (20/14)*
4 rounds for time

*If you stop moving on the wall ball you have to run a 200m penalty lap/stop

WOD Brief

Nearly Spring Break and we have two great days of training this week to go. Today we will hit some aggressive back squats in the strength, and then drop the reps down to support a strong set of squats. The intent here is to move quickly but not rush on the squats – set up (off the rack, you are welcome) tight body and make each of these good. As you finish the squats immediately move on and smash these hand release push-ups.

HRPU = your body in full tension and then lower your chest down to the ground. Release hands off the ground and then return to a plank. Your quads should never touch the ground – at the bottom of the squat your should be in a tight incline. That is RX.

Wall balls – unbroken and smooth. If you pause at any point, a quick face smack recover is fine if you continue moving without penalty, you run 1.5 laps or the trueform.

Tomorrow we hit power cleans – let’s do this!

Who wants Spring Break training? 

Box Brief

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

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