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  • Writer's pictureCoach Rob

WOD For Friday 240517

Updated: May 16

“THAT’S MY SECRET CAPTAIN, I’M ALWAYS ANGRY”

8 sets (1 set every 3 minutes)

14/12 Calorie Echo Bike

14 Jumping Split Lunges (total)

7 Front Squats (135/95)


Strength

Back Squats

20 Back Squat @ 5/10 RPE

-rest as needed-

10 Minutes (every minute on the minute)

Min 1: 1 Back Squat @ 5.5/10 RPE

Min 2: 1 Back Squat @ 6/10 RPE

Min 3: 1 Back Squat @ 6.5/10 RPE

Min 4: 1 Back Squat @ 7/10 RPE

Min 5: 1 Back Squat @ 7.5/10 RPE

Min 6: 1 Back Squat @ 8/10 RPE

Min 7: 1 Back Squat @ 8.5/10 RPE

Min 8: 1 Back Squat @ 9/10 RPE

Min 9: 1 Back Squat @ 9.5/10 RPE

Min 10: 1 Back Squat @ 10/10 RPE

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