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WOD September 22, 2014 (Monday)

I hope everyone is enjoying their Football Sunday! Here’s the workout for Monday September 22 2014

Tier 1
Warm Up
Mobility, Stretch
EMOM – 12 Minutes
(even) 6 Back Squats @ 50% body weight
(odd) 100 Meter Sprint

Tier 2
Warm Up
Mobility, Stretch
EMOM – 12 Minutes
(even) 6 Back Squats @ 75% body weight
(odd) 100 Meter Sprint

Tier 3
Warm Up
Mobility, Stretch
EMOM – 12 Minutes
(even) 6 Back Squats @ 100% body weight
(odd) 100 Meter Sprint

*Every tier will use a squat rack for the EMOM

*Adjust weights, clear the floor and then…

 

In an ascending ladder, complete as many rounds/reps as possible, 15 minutes of:

1 Push Press + 1 Front Squat + 1 Toe to Bar

2 Push Press + 2 Front Squat + 2 Toe to Bar

3 Push Press + 3 Front Squat + 3 Toe to Bar

4 Push Press + 4 Front Squat + 4 Toe to Bar

5 Push Press + 5 Front Squat + 5 Toe to Bar

All participants are allowed to pick their challenge weight for this workout. Your score will be the weight you choose, plus the rounds and reps you complete in 15 minutes.

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