Wednesday 30 January

eric back squat

WOD:

Strength:

15 minutes to establish a 1RM Back Squat

Then perform 1 set AMRAP Deadlift with that load

Conditioning:

Partner WOD 12 Min AMRAP (one person rows while the other Push Presses. Rotating each time the row is completed)
Row 30 Calories
AMRAP KB or DB Push Press @ 45+/25+

Score is total number of Push Press and rounds completed.

SCALES:

Gold

Strength:

15 minutes to establish a 1RM Back Squat

Then perform 1 set AMRAP Deadlift with that load

Conditioning:

Partner WOD 12 Min AMRAP
Row 25 Calories
AMRAP KB or DB Push Press @ 35+/20+

Score is total number of Push Press and rounds completed.

Silver

Strength:

15 minutes to establish a 1RM Back Squat

Then perform 1 set AMRAP Deadlift with that load

Conditioning:

Partner WOD 12 Min AMRAP
Row 25 Calories
AMRAP KB or DB Push Press @ 30+/15+

Score is total number of Push Press and rounds completed.

Bronze

Strength:

15 minutes to establish a 1RM Back Squat

Then perform 1 set AMRAP Deadlift with that load

Conditioning:

Partner WOD 12 Min AMRAP
Row 20 Calories
AMRAP KB or DB Push Press @ 25+/15+

Score is total number of Push Press and rounds completed.

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