Back Squat Build Up — E2MOM
10 – 7 – 5 – 3 – 2 – 1 – 1
For Time: (20min cap)
20 Back Squats
20 Pull-ups RX+Chest to Bar MRX Ring Rows
200m Run/Row or 0.5k Bike
15 Back Squats
15 Pull-ups RX+Chest to Bar MRX Ring Rows
200m Run/Row or 0.5k Bike
10 Back Squats
10 Pull-ups RX+Chest to Bar MRX Ring Rows
200m Run/Row or 0.5k Bike
5 Back Squats
5 Pull-ups RX+Chest to Bar MRX Ring Rows
200m Run/Row or 0.5k Bike
Barbell Weights = 95/65 RX+115/75 MRX 75/55lbs
Squat & Pistol Development
-2×10 Cossack Squats Alternating Legs
-2×10 Pistols Alternating Legs or Progressions
-2×10 Goblet Reverse Lunges (alt legs)
-2×10 Barbell Kang Squats
135-165-185-205-225-245-265
8:57 rx bike
Nathaniel and Mandee’s scaled / modified version of todays WOD :
40 goblet squats 50/35lbs
100m run
20 pull ups
100m run
30 goblet squats
100m run
15 pull ups
100m run
20 goblet squats
100m run
10 pull ups
100m run
10 goblet squats
100m run
5 pull ups
100m run
115(10)-165(7)-215(5)-245(3)-270(2)-290-315
9:45 rx+ run, unbroken
A. Training
Front Squat 305(1) – 340(x)
B. 6:25 RX+ (row)
375
6:35 Rx+ (Run)
A 295
B. 11:16 Rx run
385
6:53 Rx+ run
A: 135(10)-185(7)-225(5)-255(3)-285(2)-305-320-330
B: 8:30, RX (115# ILO 95#/pull-ups/run)