Strength:
Take 12:00 to Establish:
Back Squat 5RM
Level 1 / New Athletes:
Every 2:00 x 6 Sets
5 Back Squats @ 6 RPE (Controlled Moderate Load , performed at 21×1 tempo)
Modifications:
– Adjust to Box Squats for Knee Pain
– Adjust to Split Squats or Reverse Lunges for Back Pain
– Adjust to Barbell Hip Thrusts if needed
WOD:
“Shot in the Dark”
9:00 AMRAP
18 Deadlifts
6 Bar Facing Burpees
12 Front Squats
6 Bar Facing Burpees
Barbell: 135/95lb, 43/30kg
Score = Rounds + Reps
Level 2:
9:00 AMRAP
18 Deadlifts
6 Bar Facing Burpees
12 Front Squats
6 Bar Facing Burpees
Barbell: 95/65lb, 43/30kg
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Level 1:
9:00 AMRAP
18 Romanian Deadlifts
6 Bar Facing Burpees
12 Back Squats
6 Bar Facing Burpees
Barbell: 45/35lb, 20/15kg
—
Masters 55+:
9:00 AMRAP
18 Deadlifts
6 Bar Facing Burpees
12 Front Squats
6 Bar Facing Burpees
Barbell: 75/55lb, 34/25kg
—
Competitor:
9:00 AMRAP
18 Deadlifts
6 Bar Facing Burpees
12 Front Squats
6 Bar Facing Burpees
Barbell: 155/105lb, 70/48kg
—
Travel Hotel:
9:00 AMRAP
18 Dual Dumbbell Deadlifts
6 Lateral Burpees Over Dumbbells
12 Dual DumbbellFront Squats
6 Lateral Burpees Over Dumbbells
Dumbbells: 2 x 50/35lb, 22.5/15kg