WODs

9.10.19

09/10/2019

9.10.19

 

A.

 

Every 2 minutes, for 16 minutes (8 sets):

 

Back Squat

 

*Set 1 – 5 reps @ 70-74% of 1-RM

 

*Set 2 – 5 reps @ 75-79%

 

*Set 3 – 3 reps @ 80-84%

 

*Set 4 – 2 reps @ 85-89%

 

*Set 5 – 2 reps @ 90-94%

 

*Sets 6-8 – 1 rep @ 95+%

 

Your goal is to use sets 6-8 to establish today’s 1-RM Back Squat.

 

 

 

B. Conditioning

 

Complete as many rounds and reps as possible in 12 minutes of:

 

40 Double-Unders

 

20 Wall Ball Shots (20/14 lbs)

 

10 Toes to Bar

 

Compare results to January 2, 2019.