Friday, August 18th

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Strength:

Front Squat – Every 2 minutes for 12 minutes:
0-2: 5 Front Squats: 76%
2-4: 3 Front Squats: 81%
4-6: 1 Front Squats: 86%
6-8: 5 Front Squats: 81%
8-10 3 Front Squats: 86%
10-12: 1 Front Squats: 91%

Note: Similar to 7/26 except 3% heavier across all sets and one less rep per set- this is an E2MOM workout with a wave style rep scheme. We will be adding 5% every set except for set 1, which will drop slightly so we end higher on set 6.

WOD:

Every 3 minutes for 12 minutes
200m run
Max Rope Climbs | Max Rope Pulls | Ring Rows

Note: 4 rounds today in which we’ll have a short run to get our heart rate up, followed by max effort rope climbs. Let’s try and match our round 1 score, so don’t come out too hot. Score is total reps completed across all rounds.