Back Squat

Flight Simulator

Skill/Strength: Strength
Back Squat
1-1-1-1-1

WOD: Conditioning
Complete for time:
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

You must stop between rounds. Timecap of 20 minutes.

Finish: Recovery
Mobility

Bear Complex

Skill/Strength: Skill
Double Unders
Focus on Body Position

WOD: Conditioning
5 Rounds for Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round.

Finish: Recovery
Mobility

Press & Clean

Skill/Strength: Strength
Back Squat
3 reps @ 70%
3 reps @ 80%
3 or more @ 90%

Add 10 pounds to 1RM

WOD: Conditioning
8 min AMRAP
Shoulder Press (115/80#)
Each time you break 50 Double Unders

4 mins Rest

8 min AMRAP
Hang Power Cleans (185/135#)
Each time you break 30 Air Squats

Finish: Midline
50 Sit Ups for Time

Social Media Auto Publish Powered By : XYZScripts.com