2024-10-15 WoD

WARM

2x
{
1 min row
10 90/90
4 spiderman
6 DB Bench 2x25#
3 Pin FrontSquat 45# (full depth)
3 Pin BackSquat 45# (full depth)
}

MAIN

A. Pin Squats, first in lowest position, then at 50% depth, with following scheme (used 225 as my max percentage FS, even though I've not hit that for a bit)
{
3 FrontSquat to rack, 1sec rest
30 sec rest
3 BackSquat to rack, 1 sec rest
}
2x135 (full depth)
1x165, 1x195, 1x225 (1/2 depth)

B. 3 rounds, each for 2 min, 2 min rest b/t
{
15 DB Bench 2x30#
6 BackSquat 165#
Row for cals in remaining time
}
11, 13, 15 cals