WOD – 22 July

Saturday 22 July 2017:

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 (“Annie on Wheels”, for time)

  •        50-40-30-20-10 double-unders (scale is 100-75-50-50-50 singles)
  •        50-40-30-20-10 ab-mat sit-ups
  •        10-10-10-10-10 cals on assault bike (females, complete 8-8-8-8-8)
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