WODs

1.10.20-1RM B. SQ

01/09/2020

1.10.20

 

A.

 

Take 20-25 minutes to build to a 1-RM Back Squat

 

Suggested sets:

 

*Set 1 – 3 reps @ 70%

 

*Set 2 – 2 reps @ 75%

 

*Set 3 – 1 rep @ 80%

 

*Set 4 – 1 rep @ 85%

 

*Set 5 – 1 rep @ 90%

 

*Set 6 – 1 rep @ 95%

 

*Set 7 – 1 rep @ 101%

 

*Set 8 – 1 rep @ 101+%

 

 

 

B. Conditioning

 

“AB-3”

 

For max calories:

 

3 minutes of Bike

 

This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.

 

 

 

 

 

Optional Accessory Work:

 

3 Rounds:

 

20 GHD Sit-ups

 

35 Double Unders

 

50' Handstand Walk