Starting today through Friday, we will have an abridged schedule. Please check MBO for our class times over the next few days.
WOD-
D9 of Squat Program (Last day)
Back Squat
1 x 5 @ 40%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 5 @ 75%
1 x 3 @ 85%
1 x AMRAP @ 95%
5 x 5 @ 75%
*The percentages below are based on your 3 Rep Back Squat + 20 pounds
**If you didn’t do the 3 rep, use around 80% of your estimated 1 rep max. Lighter is better
for this program.
During your rest between sets, you will perform
50 – 100 reps of pushing and pulling accessory exercises. You can do these in any sets and reps you want.
SPRINT-
Thanksgiving Sampler Platter:
5 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats
Then, 4 Rounds:
8 Handstand Push Ups
15 KettleBell Swings
Then, 3 Rounds:
15 Box Jumps
15 Knees-to-Elbows
Then, 2 Rounds:
20 WallBalls
30 AbMat Sit Ups
