WOD – 26 July

Wednesday 26 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (15-20 minutes): Back/front squat

  •      Set of 10 back squats and 5 front squats using 35% of 1RM back squat (tempo = 1212)
  •      Set of 5 back squats and 3 front squats using 50% of 1RM back squat (tempo = 1212)
  •      Set of 3 back squats and 1 front squats using 65% of 1RM back squat (tempo = 1212)
  •     Using 50% of your 1RM back squat, complete as many unbroken front squats as possible (max 20). Upon failure, rack the bar and complete the balance of the 20 reps using back squats with no rest between front squats and back squats

WOD (“Kelly Redux”, 5 rounds for time with a hard cap of 25 minutes):

  •   400m run
  •   20 wall balls (20/14)
  •   20 box jumps (24/20)

 

Facebook Comments

Leave a Reply

  • (will not be published)

XHTML: You can use these tags: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>