Strength
Back squat
2-2-2-2-2 w/ 3 sec pause
Workout
15 min AMRAP
200m run
8 Push ups
16 KB swings – Rus 53/35
24 Air squats
**It’s been awhile since we’ve done pause squats, about 3 weeks ago when we did the girl WOD “Elizabeth”. With “Jackie” having been completed on Thursday, hopefully your quads aren’t suffering and ready for some heavy weight. I love throwing in pause squats since, in addition to working on finding and driving out of the bottom of the squat, this is a killer way to work your core (*read #3). If you think hundreds of sit ups and crunches and twists are the way to go, let me know how sore your core is after bracing for these squats.. or heavy farmer’s carries, or front rack KB holds, or holds overhead. This should be intense.
The workout is a little similar to Tuesday’s sexy metcon, but with a few minor modifications – making the movements shorter and lighter. I’ve said it a few times this week that, with fast movements it’s easy to shorten the range of motion – short arm the push ups, not standing up all the way or not hitting depth on the squats. This is a good chance for everyone to get in a good number of rounds and do everything unbroken. Just a lot of continuous moving.