7/21/14 Monday
Performance
A. Back Squat;
5 reps @ 50% of possible 1RM, rest 60sec
3 reps @ 75%, rest 60sec
1 rep @ 85%, rest 60sec
1 rep @ 90-95%, rest 2min
+
Strict Pull-Ups; Max Reps, rest 2min
+
Back Squat; 1 rep @ 101-103%, rest 2min
+
Strict Pull-Ups; Max Reps, rest 2min
+
Back Squat; 1 rep @ 103+% of 1-RM, rest 2min
+
Strict Pull-Ups; Max Reps
*This is going to require everyone to think about their 1RM back squat and adjust percentages based of possible 1Rm if they don’t have a concrete number.
*Beginners will just be working up the ladder to a tough 3-5 reps
B. For max reps/meters:
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
Competition
Wod will be posted at gym