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  • Writer's pictureMcKenna Morgan

Wednesday Comp Class

Strength:

-FRONT SQUATS-

  • 5-5-3-3-1-max reps

  • Every 3 mins

*Your first 5 sets are building/warm up reps for your max reps. Max reps should be performed at 70% or a moderate to heavy weight.


WOD:

-12 min AMRAP

  • 9 Front Squats (Light)

  • 6 Tall Box Jumps

  • 30 Double Unders

*Goal is 4-6 rounds


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Saturday 9:30 Booty Class

Warm up PVC-2 Rounds -8 cals Bike or Row -10 Pass through’s -10 strict Press -10 deadlifts Warm up step-ups and lunges! Strength Every 5:00 x 3 BB 65/45 or 95/65 -10 Barbell Front Rack step-ups (

4 Comments


Steven Kristopher
Steven Kristopher
Jun 29, 2023

FS: 185 x 15

WOD: 6 + 10


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Jami Caldwell
Jami Caldwell
Jun 29, 2023

Front squat: 8 @ 80#

AMRAP: 5 + 25 (30# kb instead of front squat)

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Maya Schenk
Jun 28, 2023

Front squat: 12 @ 115#

AMRAP 4 + 4

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Randon Gruninger
Randon Gruninger
Jun 28, 2023

Front squat 165# 8 reps

AMRAP 75# 5 rounds

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