Strength: Back Squat
Every 2:00 x 5 Sets
Set 1: 5 @ 60%
Set 2: 5 @ 70%
Set 3: 3 @ 75%
Set 4: 3 @ 80%
Set 5: Max Unbroken Reps @ 85%
*Perform the max set to an RPE 9 effort (1 rep in tank)
Goal: 5+ Reps (10 Rep Cap)
Modifications and Adjustments:
– Move to a Box Squat to limit knee and back pain
– Adjust to Split Squats or Reverse Lunges for those specifically dealing with SI joint disfunction
– Can adjust to Hip Thrusts if both alternatives still create issues
WOD:
“Toxic Love”
10:00 AMRAP
3-6-9-12… Goblet Squats
6 Shuttle Runs
12 Toes to Bar
Goblet Squat: Dumbbell 50/35lb, 22.5/15kg
Shuttle Run = 25/25ft (7.5/7.5m)
Score = Rounds + Reps
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Level 2:
10:00 AMRAP
3-6-9-12… Goblet Squats
6 Shuttle Runs
12 Alt Toes to Bar
Goblet Squat: Dumbbell 35/25lb, 15/12kg
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Level 1:
10:00 AMRAP
3-6-9-12… Goblet Squats
4 Shuttle Runs
12 Kipping Knees to Chest
Goblet Squat: Dumbbell 25/15lb, 12/7kg
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Masters 55+:
10:00 AMRAP
3-6-9-12… Goblet Squats
6 Shuttle Runs
9 Toes to Bar
Goblet Squat: Dumbbell 35/25lb, 15/12kg
–
Competitor:
10:00 AMRAP
3-6-9-12… Goblet Squats
6 Shuttle Runs
15 Toes to Bar
Goblet Squat: Dumbbell 70/50lb, 32/22.5kg
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Travel / Hotel:
10:00 AMRAP
3-6-9-12… Goblet Squats
6 Shuttle Runs or :45 Hard Treadmill Run
12 V-Ups
Goblet Squat: Dumbbell 50/35lb, 22.5/15kg