Strength:
Back Squat
Every 2:30 x 4 Sets
8 Reps @ 65%
% is Based on 1RM Back Squat
Score = Load
Modifications:
– For Back Pain: Scale to a Reverse Lunge or Split Squat
– For Knee Pain: Scale to a Box Squat or Barbell Hip Thrust
Level 1 / Beginner Athletes: As prescribed, 8 Reps @ 6-7 RPE
WOD:
“The Reset Button”
For Time:
Every 2:15 x 7 Sets
12 Wall Balls
10 Pull-Ups
8 Alternating Dumbbell Snatch
Dumbbell: 50/35lb, 22.5/15kg
Wall Balls: 20/14lb, 9/6kg, 10/9ft
Score = Average Time / Set
—–
Level 2:
Every 2:15 x 7 Sets
10 Wall Balls
8 Pull-Ups
8 Alternating Dumbbell Snatch
Dumbbell: 35/25lb, 15/12kg
Wall Balls: 20/14lb, 9/6kg, 10/9ft
–
Level 1:
Every 2:15 x 7 Sets
10 Wall Balls
8 Pull-Ups
8 Alternating Dumbbell Hang Snatch
Dumbbell: 25/15lb, 12/7kg
Wall Balls: 14/10lb, 6/4kg
–
Masters 55+:
Every 2:15 x 7 Sets
12 Wall Balls
6/4 Strict Pull-Ups
8 Alternating Dumbbell Snatch
Dumbbell: 30/20lb, 14/9kg
Wall Balls: 14/10lb, 6/4kg
–
Competitor:
Every 2:15 x 7 Sets
12 Wall Balls
10 Chest to Bar Pull-Ups
8 Alternating Dumbbell Snatch
Dumbbell: 70/50lb, 32/22.5kg
Wall Balls: 30/20lb, 14/9kg, 10/9ft
–
Travel / Hotel:
For Time:
Every 2:15 x 7 Sets
16 Air Squats
6/4 Strict Pull-Ups
8 Alternating Dumbbell Snatch
Dumbbell: 50/35lb, 22.5/15kg