Back Squat
5 Sets [Building To Heavy]:
5 Back Squats
*Rest 1-2 Minutes Between Sets
*Start First Working Set @ 75%
"Once And For All"
2 rnds For Time:
15 Front Squats 155 / 105 lb
10DB cleans 50/35 lb
100 Meter Farmers Carry @dumbell(50/35)'s
500/450 Meter Row- 800m Run- 400/350ski - .75/.5 mile bike
Cash out 2 min plank
Time Cap: 19 Minutes
(Bigger classes: start groups on different movements)
Modifications:
FRONT SQUATS
- Reduce Loading
- Reduce Reps
- Sub Dumbbells
- Sub Barbell
- 2x Air Squats
FARMERS CARRY
- Reduce Loading
- Reduce Distance
- Kettlebell Farmers Carry
- 15 x 10m Farmers Carry Lengths
105# squat
WOD: 15:00ish, 75# squat, 35# clean and carry
295 squat
15:00 155# 50# WOD
145#
17:42 25#cleans, RX for the rest
235 lb squat
16:15 wod; 115# squat, 40# clean & farmer