Thursday 4/18/2024

WOD
"Emilio"
Teams of 3
AMRAP in 7:
50 Back Squats 135#/95#
50 Back Squats 185#/125#
Max Rep Back Squats 225#/155# (Rx+ = 275#/185#)

Rest 3:00

AMRAP 7:
50 Bench Press 95##/65#
50 Bench Press 135#/95#
Max Rep Bench Press 185#/115# (Rx+ 225#/125#)

Rest 3:00
AMRAP 7:
50 Deadlifts 135#/95#
50 Deadlift 225#/155#
Max Rep Deadlifts 315#/225# (Rx+ = 365#/255#)

Monday 4/15/2024

WOD
"Johanna-Madagascar"
5 sets:
Minute 1: 10 Back Squats (60-65%)
Minute 2: Max Air Squats
Minute 3: Recovery Bike (Slow-Moderate)

-rest 3 minutes before going to accessory-

*Score is completed minutes

Accessory 
4 sets:
10 Rear Foot Elevated Split Squats (each side)
10 Single Leg RDLs (each side)
-rest 1:00 between sets-

* Both movements are with a single dumbbell.