Strength:
8:00 EMOM
3 Reps @ 60-65% of 1RM of Back Squats
% is Based on 1RM Back Squat
This is a back off week for the back squat, and should be RPE 6-7 efforts here.
Modifications:
– Adjust to Box Squats for most as a good starting alternative.
– Move to 6 Alt Back Rack Reverse Lunges @ Moderate Loads
– Lastly possibly sub out 3 Sets of 8-10 Barbell Hip Thrusts during the 8 minute segment
WOD:
“Open Range”
For Time:
3 Rounds
400m Run
20 American Kettlebell Swings
10 Burpee Box Jump Overs
Kettlebell: 53/35lb, 24/16kg
Box Height: 24/20in
Score = Time
–
Level 2:
For Time:
3 Rounds
400m Run
20 American Kettlebell Swings
10 Burpee Box Jump Overs
Kettlebell: 44/26lb, 20/12kg
Box Height: 24/20in
Score = Time
–
Level 1:
For Time:
3 Rounds
200m Run
15 Russian Kettlebell Swings
10 Burpee Box Step-Ups
Kettlebell: 35/18lb, 16/8kg
Box Height: 24/20in
Score = Time
–
Masters 55+:
For Time:
3 Rounds
400m Run
20 Russian Kettlebell Swings
10 Burpee Box Jump Overs
Kettlebell: 53/35lb, 24/16kg
Box Height: 24/20in
Score = Time
–
Competitor:
For Time:
3 Rounds
400m Run
20 American Kettlebell Swings
10 Burpee Box Jump Overs
Kettlebell: 70/53lb, 32/24kg
Box Height: 30/24in
Score = Time
–
Travel / Hotel:
For Time:
3 Rounds
400m Run
20 American Kettlebell Swings or Dual Dumbbell Hang Muscle snatch
10 Burpee Bench Jump Overs
Kettlebell: 53/35lb, 24/16kg or Dual Dumbbell @ 2 x 25/15lb, 12/7kg
Bench Jump Overs: 18in
Score = Time