Monday 9/9

Bring a Friend


Skills:

Air squat

Front squat

Back squat

Overhead squat

Pushup


WOD

For time:

Run 200 meters

+

3 rounds

20 Air squats

10 pushups

+

Run 200 meters


Fitness


Back squat

4x6, rest 2 minutes, building


WOD

"Harry Potter"

7 rounds for time

7 goblet squats (53/35)

7 burpees


Performance


Back squat

4x6, rest 2 minutes, building


WOD

"Harry Potter"

7 rounds for time

7 front squats (95/65)

7 burpees


Competition


Back squat

4x6, rest 2 minutes, building


WOD

"Harry Potter"

7 rounds for time

7 overhead squats (115/75)

7 bar facing burpees


The Bring a Friend group will learn all of the major squats and then do them in a workout.  The focus for this group is technique over intensity.  For the other three tracks try to increase weight each set on the back squats.  The workout for the three tracks is a gym benchmark workout so try to beat your score from last time if you did it (2/18/19).