Last Thursday we got our 5 rep max for the back squat.
This week we are going to take that number and find out what 80% of that number is.
When we find that number, we are going to add 5lbs onto that number.
15 Minute Time Cap
Teams of Two:
15 Minute AMRAP
40 Wallballs (20/14)
30 Abmat Sit-ups
20 Hand Release Push-ups
10 Minute AMRAP:
5 Strict Pull ups
15 Air Squats
Spend 15 Minutes working on positioning of the overhead squat. This can be with a light weight or even a PVC pipe. Take this time to find your weaknesses in the overhead squat.
Start with 50% of 1RM and add weight each set. These should be done with perfect technique.
Take 15 Minutes to establish a 3 Rep Max Front Squat
3 Rounds for time:
10 Muscle ups
5 Squat Cleans (185/135)
To do this WOD Rx Plus, you must use (225/155) for the Squat Cleans
***WOD’s can be scaled for athletes of all abilities***
Take 15 Minutes to find a 3 rep max Front Squat
3 Rounds for Time:
10 Muscle Ups
5 Squat Cleans (225/155)
Teams of Two
One athlete works while the other rests
50-40-30-20-10 reps for time of:
Wall Balls (20/14)
Power Cleans (135/95)
To Rx plus this WOD you must use a 30# medball for men and 20# medball for women