Pre-WOD strength: 1 Round On the Every 90s x 5 Rounds
1 squat clean + 2 front squats
— Shoot for about 60-70% of 1-rep-max front squat; increase load as needed.
— Treat these as speed front squats; move quickly for all three reps.
WOD: For time: On a 2:30 clock
Rd 1: 20 front squats (65/95 lb) | 12 burpees over the bar
Rd 2: 16 front squats (95/135 lb) | 12 burpees over the bar
Rd 3: 12 front squats (125/185 lb) | 12 burpees over the bar
Rd 4: 8 front squats (145/205 lb) | 12 burpees over the bar
Rd 5: 4 front squats (155/225 lb) | 12 burpees over the bar
– Rest the remainder of each 2:30 window.
– Record your time for each couplet / 2:30 window.
Intermediate: For time: On a 2:30 clock:
Rd 1: 20 front squats (45/65 lb) 10 burpees over the bar
Rd 2: 16 front squats (65/95 lb) 10 burpees over the bar
Rd 3: 12 front squats (95/135 lb) | 10 burpees over the bar
Rd 4: 8 front squats (105/155 lb) | 10 burpees over the bar
Rd 5: 4 front squats (125/185 lb) | 10 burpees over the bar
Beginner: For time: On a 2:30 clock:
15 front squats (35/45 lb) | 8 burpees over the bar
12 front squats (35/45 lb) | 8 burpees over the bar
9 front squats (45/65 lb) | 8 burpees over the bar
6 front squats (45/65 lb) | 8 burpees over the bar
3 front squats (55/75 lb) | 8 burpees over the bar
– Rest the remainder of each 2:30 window.
– Record your time for each couplet.
Cool down:
1 set:
4:00 easy bike or walk
1:00 couch stretch/side