Tuesday 9/6/16


WOW! Check out all the amazing businesses that have donated prizes for our upcoming WOD to WIN fundraiser on Sept. 24th! Have you registered yet? Remember that if you want to pre-order an event shirt you must register by this Saturday! REGISTER HERE

Have goods or services you’d like to donate, or know another business that might? Check out our Sept. newsletter to learn how you can help!



Front Squat (5-5-10-10-10)

5 reps @ 50% / 5 reps @ 57% / 3×10 reps @ 62%

Alternative: 5×5 @ moderate weight, ADD 5-10 lbs from last week

Week 2 of new front squat cycle. All percentages each week will be based on your actual or best estimated 1 Rep Max. USE THIS SAME NUMBER EACH WEEK. If you don’t have an actual 1 Rep Max OR enough data in Wodify for you/your Coach to make a good estimate, follow the guidelines for the alternative set.

OPTIONAL SUPERSET (5 total sets): Single-Leg KB Deadlift, 6-8 reps/leg


AMRAP 7 minutes:

7 Box Jumps (24/20)
7 Ball Slams
7 Ring Rows to Chest (Rx+: Strict Ring Pull-Ups)


Against the Wall:
2 mins w/ legs at 90 degrees (try to keep knees extended)
2 mins straddle

For both, aim for:
1) your back flat against the floor
2) your glutes touching or as close to the wall as possible
3) flexed feet

Categories: WOD

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