Monday 9/26 WOD

Stallions:

  1. E30M x 12 Minutes – Building to moderately tough load:*
    Sets 1 & 2 Front Squat x 8 reps @ 20X1
    Sets 3 & 4 Front Squat x 6 reps @ 20X1 – Add 5-10+lbs.
  2. 3 Rounds For Time:
    30 Alternating Pistols
    15 Toes-to-Bar

*Tempo Rx: Start by standing tall for :1s, lower with control for :2s, no pause in bottom, stand fast.

Colts:

  1. E30M x 12 Minutes – Building to moderately tough load:*
    Sets 1 & 2 Front Squat x 8 reps @ 20X1
    Sets 3 & 4 Front Squat x 6 reps @ 20X1 – Add 5-10+lbs.
  2. 3 Rounds For Time:
    30 Alternating Pistols – Box/band assisted or reduced reps.
    15 Knees-to-Chest

Mustangs:

  1. E30M x 12 Minutes – Light to moderate load across:*
    Sets 1 & 2 Front Squat x 8 reps @ 20X1
    Sets 3 & 4 Front Squat x 6 reps @ 20X1 – Add 5-10+lbs.
  2. 3 Rounds For Time:
    30 Single Leg Step-Up (15/side)
    15 Hanging Knee Raise