Wod Tuesday 6/28/16

1.      Warm Up:

Coaches’ choice

2.     Strength: Back Squat

Week 1 of our 4 week back squat strength program, today and for the next 3 Tuesdays.

The percentages will be based on 90% of your 1rm from last Wednesday.  Example, if your 1rm back squat is 225 then all your % below will be based on 205 lbs which is 90% of 225.

Minutes 0-20 complete the 6 sets of back squats.  Rest 2 to 3 minutes between sets.  Rest 5 minutes  At minute 25 begin the death by strict HSPU.

Sets 1-3 warm-up sets

1st set 5 reps @ 40%

 2nd set 5 reps @ 50%

 3rd set 3 reps @ 60%

 Sets 4-6 are working sets

 4th set 5 reps @ 65%

 5th set 5 reps @ 75%

 6th set 5+ reps @ 85 to 90%

3. Wod

“Death by Strict Handstand Push ups”
Complete 1 Rep on the First minute
Complete 2 Reps on the Second minute
… And so on until…

4. Cash out:

Banded over head distraction and pigeon stretch on a jump box.57536b6a6b4723312b0764af-p





Posted in WOD

9 thoughts on “Wod Tuesday 6/28/16

  1. Squat worked from 60 to 130, based on a rough estimate of a 150# 1RM. Seemed an okay estimate, though last set at 130 wasn’t great.

    Wod: through 5 with 2 abmats (mick said we could!) Then worked on negatives.


  2. When you’ve been away for a while, it’s tough to rely on old 1RM numbers….worked from 255×90%=230#
    Worked to 205# (89% of 230#)…too heavy…only got 4. Well….we’ve got a number to work with going forward.
    Death by HSPU…got through the 4 round but failed an attempt then, so didn’t go higher. Did singles each round after.
    Fun noon class!

    Liked by 1 person

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