WOD Mon Jan 4

Stamina Squats

Alternating EMOM x 16 Minutes (8 Rounds Each):
Minute 1: 1 Front Squat
Minute 2: 2 Back Squats

To be done at 85-87% of 1RM Front Squat

If you have not been following our weekly stamina squat cycle, reduce weights based on coach recommendations and build up over the next few weeks. Go by feel rather than percentages.

Work

“Sore Eyes”

20 Minute AMRAP:
20 Wallballs @ 20/14
20 Power Snatches @ 75/55
20 Box Jumps @ 24/20
20 Push Presses @ 75/55
20 Calorie Row / 15 Cal Echo Bike

Lots of movements with this one, take it slow and organize your space to stay central to your box. Rowers can be flipped up and lowered after each use as most members may do 2-3 rounds on the high end.

Home Gym

20 Minute AMRAP:
10 Empty Bar Thrusters / DB Thrusters
10 Empty Bar Snatches / Alternating DB Power Snatch
10 Squat + Lateral Jump over Barbell/Dumbbell
10 Push-ups
1 Minute Any Machine Calories