“Off The Bone”
Coach Creation WOD
- 5 Rounds for Max Reps
- Max Rep Front Squats (60-70%)
- 60 second C2 Air Bike (90%)
- Rest 90 seconds
If needed, reduce the 5 rounds to 3 rounds.
About the wod
Intended Stimulus: Welcome to leg day. Leg strength and endurance test. Squats should be taken to positive failure, not a negative failure (RPE 8-9) which means you have a couple of reps left in the tank. Each set should average between 8-15 reps. It is better to aim towards the higher % so volume stays optimal. The bike should be a steady 90 % effort so you can recover and do it all again. The bar can be taken from a rack.