Friday 1/13 WOD

ANNOUNCEMENT: We have migrated softwares and this will be the final week of programming on our website. Please login to Kilo to access our daily workouts! 😊

Stallions:

1. E4OM x 12 Minutes:*
   Minute 0:00: 6 Back Squats – Build to moderate set.
   Minute 4:00: 8 Back Squats – Build to moderately tough set.
   Minute 8:00: 10RM Back Squat – Go for it!
2. For Time (70/53lbs):
   20 Dual Weighted Farmers Lunges (10/side, alternating)
   30/24 Calorie Echo Bike
   200m Dual Weighted Farmers Carry
   30/24 Calorie Echo Bike
   20 Dual Weighted Farmers Lunges (10/side, alternating)

*Start with a light to moderate weight on the bar and build.

Colts:

1. E4OM x 12 Minutes:
   Minute 0:00: 6 Back Squats – Build to moderate set.
   Minute 4:00: 8 Back Squats – Build to moderately tough set.
   Minute 8:00: 10RM Back Squat – Go for it!
2. For Time (53/35lbs):
   20 Dual Weighted Farmers Lunges (10/side)
   30/20 Calorie Echo Bike
   200m Dual Weighted Farmers Carry
   30/20 Calorie Echo Bike
   20 Dual Weighted Farmers Lunges (10/side)

Mustangs:

1. E4OM x 12 Minutes:
   Minute 0:00: 6 Back Squats – Build to moderate set.
   Minute 4:00: 8 Back Squats – Aim to get two more reps.
   Minute 8:00: 10 Back Squats – Aim to get two more reps.
2. For Time (35/26lbs):
   20 Dual Weighted Farmers Lunges (10/side)
   24/20 Calorie Echo Bike
   150m Dual Weighted Farmers Carry
   24/20 Calorie Echo Bike
   20 Dual Weighted Farmers Lunges (10/side)