Note that there is not a row to finish the workout – you’ll only be on the rower twice today
We expect the workout to take around 15-22 minutes to complete
FRONT SQUAT
The barbell in this workout comes from the floor
The weight is intended to be very light – something you will likely complete unbroken every time
You can squat clean the first rep if you’d like
TOES TO BAR
The toes to bar rep number is also intended to be small
Choose a rep number or variation that allows to complete the movement in 1-2 quick sets
LATERAL BARBELL BURPEES
There is no need to stand to full extension when jumping over the bar
You can step or jump out of the burpee, but must jump with two feet over the bar.
WOD
” Deadliest Catch ”
3 Rounds:
9 Front Squats (42.5/30)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (42.5/30)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (42.5/30)
7 Toes to Bar
5 Lateral Barbell Burpees
AFTER PARTY
Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:00): 1 Rep @ 104%
Set 7 (On the 10:00): 1 Rep @ 106-107%
Set 8 (On the 11:00): 1 Rep @ 106-107%
Set 9 (On the 12:00): 1 Rep @ 106-107%
Set 10 (On the 13:00): 1 Rep @ 106-107%
Set 11 (On the 14:00): 1 Rep @ 106-107%
Percentages Based on 5RM Back Squat