Stamina Squats

Alternating “On the Minute” x 12 (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

 

Barbell – 70% of 3RM  Back Squat

Same barbell load for both lifts, with all squats taken from the rack.

 

Conditioning

‘Yosa Birthday’

 

Beginning on a 4-minute clock, start with:

 

25 hanging knee raises

50 single-unders

20 Front Squat (30/20 kg)

 

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

 

25 hanging knee raises

50 single-unders

18 Front Squat (40/25 kg)

 

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

 

25 hanging knee raises

50 single-unders

16 Front Squat (50/30 kg)

 

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

 

25 hanging knee raises

50 single-unders

14 Front Squat (60/35 kg)

 

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

 

25 hanging knee raises

50 single-unders

12 Front Squat (70/40 kg)

 

Stop at 20 minutes.

 

*Bar is from the floor

 

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