Warm up
1:00 Bottom Of Air Squat Hold
10 Air Squats
30s Empty Barbell Bottom of Back Squat Hold
10 Empty Barbell Back Squats
5 Back Squats (Light Weight)
3 Back Squats (Moderate Weight)
...Keep building in sets of 2-3 reps until you reach 60%
Back Squat
Set 1: 5 Reps @ 60%
Set 2: 5 Reps @ 65%
Set 3: 4 Reps @ 70%
Set 4: 4 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 3 Reps @ 85%
Rest 1-2 Minutes Between Sets.
"Five-and-Dime"
10 Rounds For Time:
7 Bar-Facing Burpees
5 Push Jerks 135 / 95 lb
30 Double Unders
- Overview: Athletes should aim to move through this workout at their threshold pace.
- Bar-Facing Burpees: A two foot take off is not required but athletes should jump over the bar (not step). Reps should take less than 1:00 to complete each round.
- Push Jerks: Reps should be completed unbroken each round and should take less than 20s to complete.
- Double Unders: Reps should take less than 45s to complete each round.
- Score: Total time it takes to complete the workout.
Modifications
BAR-FACING BURPEES
- Reduce Reps
- Bar-Facing Burpees (With Step Over)
- Lateral Barbell Burpees
- Regular Burpees
- 7/5 Calories On Any Machine
PUSH JERKS
- Reduce Reps/Loading
- Sub Dumbbells/Kettlebells
- Push-Ups
- HSPU
DOUBLE UNDERS
- Reduce Reps
- 1.5x Single Unders
- Plate Hops
- 30s Effort On Any Machine
BS - started at 95# ended at 135#
WOD - 17:16 saw Jesus