Monday 3/24/2025
/Strength
Back Squat 1x20
Week 1: 20 Rep Back Squat at 50-60% of 1RM, based on the chart below
WOD
"Nigel Uno"
Every 4:00 (4 sets)
12 Toes to Bar
16 Burpee Box Jump Overs 24"/20"
12 Toes to Bar
*Score is the slowest set.
Saturday 10/14/2023
/WOD
"Guys Grocery Games"
Teams of 2
12:00 AMRAP
2000/1600m Row - shared between partners
Max GHD’s (or abmat sit-ups) - one athlete works at a time
-1:00 rest-
12:00 AMRAP
150/100 Cal Bike - shared between partners
Max Burpee Box Jump Overs 24"/20" - one athlete works at a time
*Score is total GHDs/Sit Ups and Burpee Box Jump Overs
