WOD Blog

Fri, Jul 23 2021

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3217 days ago)

7.23.2021


(Check In)
Friday

Warm-up
ON A 10:00 RUNNING CLOCK…
500m Row
20 Alt. Groiners
15 Bootstrappers
10 Alt. Cossack Squats w/ :02 Pause in the bottom
5 Slow Air Squats
10 One and a Quarter Air Squats
15 Squat Jumps
20 Alt. Groiners

Strength
Back Squat (1x1+ @ 95%)
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Workout
Metcon (Time)
FOR TIME
60 Back Squats (185/135)*

*Bar comes from rack. Everytime bar gets reracked, Run 200m. Option to take the bar from the floor and/or option for (155/105)|(115/75).

**Suggest rep scheme of 5 Sets of 12 or 20-15-10-8-7