Box Brief:
• Mom WOD 5.13 All Class Times
• Ardmore Endurance Challenge Starts 5.15
Strength
Paused Back Squat (5×4 @ 65-70%, w/ 1sec. pause in bottom)
3×5 Seated Dynamic Box Jumps
Every 5 jumps increase height
Intent: Final week of Speed Back Squats with a 1 count pause. All sets should be fast and completed with zero hesitation. Transition right into seated dynamic box jumps. No one should be struggling with any of their sets of back squats
Metcon Prep
Every 2min for 3 rds complete
3 Squat Cleans as singles, building to metcon weight
30 Dubs
3 Squat Cleans as singles, building to metcon weight
30 Dubs
Metcon
“Icebreaker”
AMRAP 10
4 Squat Cleans (225,155)
40 Dubs
Rx:(185,135
L2: (135,95)
L1: (95, 65) (40 Dub Attempts)
4 Squat Cleans (225,155)
40 Dubs
Rx:(185,135
L2: (135,95)
L1: (95, 65) (40 Dub Attempts)
Intent: Today’s Metcon is a new benchmark and intended to be heavy, likely a weight you’ll complete slower singles with. Challenge yourself and go heavy today!
Finisher
1a) KB Shrugs 4×10
1b) KB RDLs (both legs) 4×10
1b) KB RDLs (both legs) 4×10