Strength:
Back Squat:
Every 2:00 x 6 Sets
2 Back Squats @ 80% of 1RM
WOD:
“Load and Launch”
12:00 EMOM
minute 1: 12 Back Rack Reverse Lunges
minute 2: 200ft (60m) Farmers Carry
minute 3: 15/12 Calorie Row
minute 4: 20 Wall Balls
Barbell: 135/95lb, 61/43kg
Farmers Carry: KB’s 2x (53/35lb, 24/16kg), or DB’s 2 x (50/35lb, 22.5/15kg)
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Level 2:
12:00 EMOM
minute 1: 12 Back Rack Reverse Lunges
minute 2: 200ft (60m) Farmers Carry
minute 3: 12/9 Calorie Row
minute 4: 15 Wall Balls
Barbell: 95/65lb, 43/30kg
Farmers Carry: KB’s 2x (35/25lb, 16/12kg), or DB’s 2 x (35/25lb, 15/12kg)
Wall Ball: 20/14lb, 9/6kg, 10/9ft
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Level 1:
12:00 EMOM
minute 1: 12 Back Rack Reverse Lunges
minute 2: 200ft (60m) Farmers Carry
minute 3: 10/8 Calorie Row
minute 4: 12 Wall Balls
Barbell: 45/35lb, 20/15kg
Farmers Carry: KB’s 2x (25/15lb, 12/7kg), or DB’s 2 x (25/15lb, 12/7kg)
Wall Ball: 14/10lb, 6/4kg, 10/9ft
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Competitior:
12:00 EMOM
minute 1: 12 Back Rack Reverse Lunges
minute 2: 200ft (60m) Farmers Carry
minute 3: 15/12 Calorie Row
minute 4: 20 Wall Balls
Barbell: 185/125lb, 84/57kg
Farmers Carry: KB’s 2x (70/53lb, 32/24kg), or DB’s 2 x (70/50lb, 32/22.5kg)
Wall Ball: 30/20lb,