Strength
Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
3 Front Squat
6 Back Squats
Barbell: 72% of 3-Rep Max Back Squat
Returning to the 3-6 repetition scheme for these last two weeks of stamina squats.
WOD
"Big Bird"
AMRAP 18:
20 Dumbbell Snatches 50#/35#
20/15 Calorie Assault Bike
20 Dumbbell Box Step-Ups 24"/20"
20 Pull-ups
Strength
Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell: 78% of 3-Rep Max Back Squat
WOD
"Sucker Punch"
21-18-15-12-9:
Kettlebell Swing 55#/35#
Thrusters 75#/55#
Strength
Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell: 72% of 3-Rep Max Back Squat
WOD
“Hit and Run”
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches 70#/50#
21 Single Dumbbell Squats 70#/50#
Strength
Stamina Squatting
Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats
Barbell - 66% of 3-Rep Back Squat
This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack.
WOD
"Nowhere Fast"
For Time:
50 Power Cleans 155#/105#
On the Minute: 5 Toes to Bar
