12/12/13 – Thursday

Written by Joey Tudela. Posted in Fitness

WOD

A.
Five sets of:
Back Squat @ 30X0 tempo
Rest 3-4 minutes after all sets above 75% of 1-RM

For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

B.
10 rounds of:

Suicide/Gasser Team fun…Yay!

In equal teams each person must perform a 1 suicide. (1 Suicide = Sprint from the 1st cone to 2nd cone, 2nd back to 1st, then 1st to 3rd, and finally  3rd to 1st then tag teammate.)

Winning teams from each round will choose a movement for the other teams to do as quick as possible.

Movements:
5 Pull-ups
10 Push ups
10 Air Squats
10 Sit-ups

*Do not stack your teams. Choose a movement quickly for the others. Make it fun! Enjoy!

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Comments (1)

  • Jon Teregeyo

    |

    A.
    115 x 3
    185 x 3
    295 x 1
    305 x 1 = safe to call this my 1RM PR because I don’t remember what my last squat 1RM was!

    B.
    Pass! My bike ride this morning will be the substitute.

    havesome

    Reply

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