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  • Writer's pictureJohn Fadel

Saturday Wod

As you enter, start warm-up:

A) 5 min Echo Bike, ski erg or rower (0:10 burst at start of each minute)

B) 1 Round:10 Alternating Tempo Cossack Squats

10 Burpee Pull-ups

10 Kettlebell Swings

10 Snow Angels

10 Bird Dogs

C) Quickly build to a high box jump


Strength: Choose from option 1 or 2

Option:1

A) 5 Sets: 3 Front Squats at 82-85% :

• Rest 2-3 Minutes Between Sets

B) 1 Set: Max Reps Front Squats at 50%:


Option:2

A) 4 Sets:3 Squat Snatches at 78%:

• Rest 2-3 Minutes Between Sets

B) 2 Sets:1 Snatch Grip Deadlift at 125% of 1RM Squat Snatch:


"Slumber Party"

For time:

500/400 meter Row/Ski 30/20 cal Bike

20 Clean and Jerks (135/95 lbs)(Heaviest)

1 minute Rest

500 meter Row/Ski 30/20 cal Bike

20 Front Squats (115/80 lbs) (Lighter)

1 minute Rest

500 meter Row/Ski 30/20 cal Bike

20 Power Snatches (95/65 lbs)(Lightest)

Sub DB's



Extra credit:

Accessorie work

[For Quality]40-30-20-10:

Dumbbell Bench Press

Dumbbell Walking Lunges Dumbbells: 50 / 35 lb's




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