Strength WOD
Back Squats 5 x 3
Heavy, but only as heavy as you can do and go below 90, weight on your heels, good lumbar curve, chest up. Suggest going to about 75%, but this workout is more focused on getting comfortable at the
bottom of the squat, confident in your form. Check the ego and go lower, both in weight and depth!
METCON WOD
AMRAP in 7 min: 3 thrusters (100/65#), 3 chest 2 bar pullups + 3 of each, each consecutive round.
Explanation:
Start off with 3 Thrusters, then 3 Chest to Bar pullups,then do 6 Thrusters, then 6 Chest to Bar Pull-ups, then 9 Thrusters, then 9Chest to bar Pull-ups, etc...
The progressiveness of the reps is reminiscent of Games Openand regional WODs. Also, in reparation for the games, start holding yourself truly accountable for the standards with the pull-ups. Have a partner watch to ensure you reach your chest to the bar. If you are still developing your pull-ups, then ensure that these pull-ups, even if they are with the band assistance or jumping, are past the chin and the bar reaches your chest.
Chest to Bar Pull
ROUTINE IS THE ENEMY.