Shout out to the Innate Members heading up to Big Bear this weekend for a Spartan Race! Have fun and take plenty of pictures.
Here's a look back at some images from the last race.
Fridays Wod
Squat Day!
Front Squat 3RM
-From the floor (Clean it up)
-If you can Squat Clean it, that will count as your first squat
-Wallball superset
0:00-10x30%
3:00-9x40%
6:00-8x50%
9:00-7x60%
12:00-6x70%
15:00-5x75-80%
18:00-4x75-90%
21:00-3x75-100%
Scoring Levels: (based on Wallballs)
20 Wallballs w/ 20/14 (be advised: this is 160 reps, which is more than Karen)
16 Wallballs w/ 20/14
12 Wallballs w/ 20/14
40 sec of wallballs w/ medball you're able to work with and maintain a full squat and throw to 10/9
No wallball superset just rest
Perform each set as an EMOM:
-Min 1: Squat
-Min 2: Wallballs
-Min 3: recover and change weights
PART 2
AMRAP 12
-6 Wall Walks
-12 Hang Power Cleans
-18 alt. Standing Overhead Lunches
95/65
75/55, 4 Wall Walks
65/45, 3 Wall Walks
55/35, 2 Wall Walks
55/35, 4 partial ROM Wall Walks, front rack lunges if needed