WOD – 23 April

Saturday 23 April 2016:

Trainer led warm-up and assistance – 10 minutes

Strength (30 minutes):  The strength section will be longer today and serve as the first wod. Complete the following rep scheme with the percentages below based on your 1RM back squat

  •        Back squat: 15-12-10-8-5-4-3-2-1+
  •        Front squat: 10-8-5-4-3-2-1+
  •        Percentages: 35%-45%-55%-65%-70%-75%-80%-85%-90%+

 

You will complete 15 back squats at 35% of your 1RM, rest for 30-45 seconds then complete 10 front squats using the same weight. You increase the weight to 45% of your 1RM and complete 12 back squats, rest for 30-45 seconds then complete 8 front squats. Continue this couplet until you can no longer front squat the prescribed weight and finish doing only back squats

WOD (4 rounds for time)

  •   3 muscle-ups (any)
  •   5 snatches (any, 135/95)
  •   30 double-unders

 

Scales = 3 muscle-ups → 5 CTB + 5 ring dips or 10 pull-ups + 10 push-ups; 30 double-unders → 60 single unders + 3 burpees

 

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