WOD Blog

Wed, Aug 19 2020

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3204 days ago)

8.19.2020


(Time)
Wednesday

Warm-up
2 Rounds
10 Alt Groiners
10 Bootstrappers

Strength
Back Squat (1x4 / 1x4 / 1x4+)
BACK SQUAT
1x4 @ 70-75% (Moderate) of 2RM
1x4 @ 75-80% (Mod)
1x4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure...no more than 8-10.


Workout
FOR TIME
30 Double DB Squat Clean & Jerk* (50/35)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.

Cool Down
FOR RECOVERY
5:00 Foam Rolling Upper Back & Shoulders