WOD – 18 July

Tuesday 18 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Back squat.

  •       Two warm-up sets: 10 reps at 40%; 8 reps at 55%, 5 at 65%
  •       3 x 3 reps at 70.0% (if box squats, use 21x tempo)
  •       2 x 3 reps at 77.5%
  •       1 x max reps at 82.5%
  •       Focus should be explosive power from the bottom of the squat

WOD (4 rounds at each station, no transition time)

  •       Minute1 – 9 front squats (175/115, from floor)
  •       Minute2 – 12 CTB pull-ups
  •       Minute3 – 15 rower / assault bike cals (15 – males, 12 – females)
  •       Minute4 – rest

 

Run in waves with all athletes starting on front squats. Matchup athletes of similar ability to minimize barbells.

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