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STRENGTH

Back Squat (10 min to establish 3 x5)

Back Squat (10 min to establish 3 x5)

Back Squat (10 min to establish 3 x5)

WOD

“Finish Line” (Time)

“Finish Line”

For Time:

21-15-9:

Kettlebell Swings

Burpees

Directly Into…

800 Meter Run

14 min Time Cap

Subs:-1000m Row or 50/35 Cal Bike

RX+-Same as RX

RX -53/35#

50-59 -35/26#

60+-26/18#

Basics-12-9-6 – 200m Run
DESCRIPTION

Today’s two-part training day combines strength with a simple conditioning workout

We’ll start by completing 3 working sets of 5 back squats

Before the working sets, we’ll complete a few warmup sets

There is the option to build to a heavy set of 5 or stay at a challenging load across

Record the weight used for all 3 sets

Our conditioning piece begins with a 21-15-9 and ends with a cash-out run

“Finish Line” flows like this:

21 Kettlebell Swings

21 Burpees

15 Kettlebell Swings

15 Burpees

9 Kettlebell Swings

9 Burpees

800 Meter Run

We expect this shorter workout to take between 7-12 minutes to complete

With lower overall volume, we get the most out of this piece by bringing the intensity

KETTLEBELL SWINGS

These are full swings that finish all the way overhead

Choose a weight that allows you to complete the double digit sets (21-15) with 1 break maximum

BURPEES

These are standard burpees:

Chest and thighs hit the floor in the bottom

Jump or step off the floor

Finish at full extension with a small clap overhead and air under the feet

AFTER PARTY

MIDLINE WSU SU HH (3 Rounds for time)

3 Giant Sets:

10 Weighted Sit-ups

20 Sit-ups (Unweighted)

:30 Second Hollow Hold

Rest 2 Minutes Between Sets

RX+-50/35 DB

RX- 35/20 DB

M1- 20/15 DB

M2- 15/10 DB