WODs & News
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Week's Movement Forecast
M = Back Squats
W = BB Complex (Progressing from last week)
Th = Quadtastic
F = Box Front Squat/Power Snatch (Progressing from last week)
Build to a 3 RM for the day
- Each rep will have a 2 second pause at the bottom.
Home-brewed 9/11 Memorial WOD: 9 movements, 11 reps each, for 20:01 minutes.
11 Power Cleans (F = 105/70; P = 165/115; C = 185/125)
11 Goblet Squats (F = 26/18; P = 53/35; C = 70/53)
11 Burpee Box Jumps
11 Toes To Bar
11 Shoulder to Overhead
11 KB Swings
11 Goblet Box Step Ups
11 Handstand Push Ups (scale to your HSPU progression)
Post Results to the comments of this post.