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  • Writer's pictureJohn Fadel
    • Nov 4
    • 1 min read

Saturday WOD

Back Squat

Warm up:

:30sec Bottom of Air Squat Hold

10 Air Squats

30s Empty Barbell Bottom of Back Squat Hold

10 Empty Barbell Back Squats

6 Back Squats (Light Weight)

Build To 60%


On the 2:30 x 6 Sets:

6 Back Squats* @ 60%

*5 Second Negative Each Rep


"Fadel House for 2"

Partners can work at the same time. Split the reps however. Must finish one movement before going on to the next.

AMRAP 18:

6 Rounds: (Split the work however) DB 50/35#

16 DB Walking Lunges

16 DB Hang Clean and Press

16 Burpee Box jumps


Directly Into...

Max Calories: you go I go. break this up however you want it's an all out sprint.


Overview:

Finish 6 rounds for time. Then go immediately onto the bike and accumulate as many calories as possible with the time remaining.


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