240809 Friday WOD

Friday: Tempo Front Squat & Metcon

Strength:

Tempo Front Squat 5×5 (3-1-3 Tempo: 3 seconds down, 1 second hold at the bottom, 3 seconds up):

  – Set 1: 57% of 1RM x 5 reps

  – Set 2: 62% of 1RM x 5 reps

  – Set 3: 67% of 1RM x 5 reps

  – Set 4: 72% of 1RM x 5 reps

  – Set 5: 77% of 1RM x 5 reps

Metcon:

AMRAP 20 Minutes:

– 10 Front Squats (115/75 lbs)

– 15 Sit-Ups

– 400m Run

Core:

– 3 Rounds:

  – 15 Sit-Ups

– 20-second Side Plank (each side)