Monday, February 14
Strength A
Back Squat : 5 @ 55%, 5 @ 65%, 3 @ 75%, 2 @ 85%, 2 @ 90%
Back Squat 1x5 at 55% 1RM
Back Squat 1x5 at 65% 1RM
Back Squat 1x3 at 75% 1RM
Back Squat 1x2 at 85% 1RM
Back Squat 1x2 at 90% 1RM
Rest as needed between sets.
Complete sets every 2 mins for 10 mins. Followed by A2.
Strength B
Every 3 mins for 9 mins: Back Squat
5 Back Squats, 85% 1RM
Every 3 mins for 9 mins.
WOD Part 1
1 RF-ME / 30 secs Stations: Assault Bike Calories, Dumbbell Front Squats, and Devil Press
1 round, 30 secs per station, for max reps of:
Assault Bike Calorie (or Row Calorie)
Rest 30 secs
Dumbbell (or KB) Front Squat, pick load
Rest 30 secs
Devil Press, pick load
Rest 1:30
When the running clock reaches 5:00 start Part 2.
WOD Part 2
Alt EMOM 15 mins: Assault Bike Calories, Dumbbell Front Squats, and Devil Press
Every 1 min for 15 mins, alternating between:
Assault Bike Calories (or Row Calories)
Dumbbell (or KB) Front Squats, pick load
Devil Press, pick load
Complete using the reps you achieved in Part 1. Edit the reps when logging to your numbers.