WOD Wednesday 11-13-19


Find a heavy single back squat complex of:

1 Pause back squat (*3 sec at bottom) + 1 back squat


“Step Aerobics”

3 rounds for time of:

30 Kettlebell Swings, 53/35 lbs

20/14 Assault Bike Calories

20 Dumbbell Box Step-ups, 50/35 lbs

GENERAL We’ll give 15 minutes for the strength piece and 15 minutes for the conditioning piece in today’s two part workout

BACK SQUATS Athletes will build to a heavy complex out of the rack to start things out The first rep requires a 3 second pause in the bottom, while the second rep requires no pause

SINGLE DUMBBELL BOX STEP-UPS Athletes will use a single dumbbell for the box step-ups They can hold the dumbbell however is most comfortable for them We’ll alternate legs every rep for a total of 20 Athletes should choose a weight here that they won’t have to break at all during the workout Adjust weight or box height at needed

ASSAULT BIKE If short on bikes, stagger athletes by 2 minutes

If unable to Assault Bike, complete one of the following: Equal Calorie Echo, Bike Erg, or Row