Wednesday 1/18/17

1. Warm-up

Coaches choice

2. WOD Prep

Back Squat

3. WOD

“Back Squat Party” Last done 8/26/16

Starting at 135 perform 2 back squats EMOM
Add 10 pounds per minute up to 225 pounds.
Add 5 pounds per minute until you cannot complete the 2 reps.
Women start at 75 pounds and go up by 10′s until 135. After 135 go up by 5 pounds.

Post body weight and successful lifts to the white board.

The goal is to complete at least 10 sets of 2

4. Post Wod

Row at a moderate pace for 5 minutes

paul

Paul

Posted in WOD

5 thoughts on “Wednesday 1/18/17

  1. Squat Party…first time doing this…
    Started @ 95#…worked up to 220#, but never failed…
    (95,105,115,125,135,145,155,165,175,185…then up by 5#…190,195,200,205,210,215,220)…17 rounds good…no fails, but shut it down at 220#. I think I had another couple of rounds in me.

    Like

  2. Back Squat Party: started @ 65# … made it to 150#.
    No fails. I maybe could have gone up another round. (I don’t like dumping the bar)

    Like

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