10-15-21

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


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