Strength/Skill
EMOM 10
Even: 6 Front Squats
Start around 60-65% and work up if can continue to hit clean reps. The goal is to go heavier than week 1.
Odd: 10 Single-KB Renegade Row (in pushup position, “reach” to push floor away with one hand, while performing 5 kb rows with the other hand. Then switch. Go heavy, but stay in a solid plank. Don’t twist.
WOD
AMRAP 12
7, 6, 5, 4, 3, 2, 1, 2, 3, 4, 5, 6, 7, 6, 5, 4, etc…
Back Squat – L: 135/95; S: 185/125
HRPU (S: HSPU)
*Back squats can be performed from the rack. Also, we prefer you to work on getting upside down today (like we did Monday), so opt for HSPU over HRPU if you’re able… even if that means only doing 1 HSPU per round, or just doing a HSPU-negative, or doing some number of wall walks.
Daily Reading
1. Why 99% of Diet Plans Really Fail (Hint: It’s Not Dessert)
2. Inspiration at Any Age
3. Why We Need to Talk About What You Won’t Do
4. Documentary Sheds Light on the Benefits of Vitamins