WODScreen
WARM UP
EMOM 4
# 20 Jumping Jacks + 5 Squat Jumps
# 6 Burpees + Lateral Lunges
– into –
1:00 Bottom of Squat Angle Stretch with Barebell
BACK SQUATS
Skill – Warm Up
5 Pause Back Squats @ empty bar, 2-3s pause in bottom
5 Tempo Squats @ light bar
3 Back Squats @ light bar
3 Back Squats @ 50%
3 Back Squats @ 60%
—
5 Rounds
5 Back Squats @ ascending, begin @ 60%
– 2:00 Rest btw. –
WORKOUT
GOAL: Stamina & Leg Endurance
Workout – Warm Up
5 Thrusters, reset at Front Rack
5 Thrusters, pause 2s at the top
5 Thrusters
ramp up weight
5 Box Jumps + Step Down
4 Box Jump overs + Step Down
RX
FOR TIME
6 Rounds
10 Thrusters (35kg / 25kg)
10 Box Jump overs, Step down
(TC: 10min)
Intermediate / Master RX
FOR TIME
6 Rounds
10 Thrusters (30kg / 20kg)
10 Box Jump overs, Step down
(TC: 10min)
EXTRA
3 x 15-20 Prone Hamstring Curl