Strength:
Back Squat
If you are on Week 1
Set #1 is 5 reps @ 65% of your "working" one rep max
Set #2 is 5 reps @ 75%
Set #3 is 5 reps (or more) @ 85%
If you are on Week 2
Set #1 is 3 reps @ 70% of your "working" one rep max
Set #2 is 3 reps @ 80%
Set #3 is 3 reps (or more) @ 90%
Conditioning:
With a 4min continuously running clock complete
400M run
with remaining time complete as many Overhead Squats as possible.
Rest 3min, complete for 4 cycles
Melissa--Backsquat 90, 105, 115x7. 45# for OHS with 30, 32, 28, 29 each round
ReplyDeleteJason--Backsquat 150, 170, 195x6. 115# for OHS with 20, 20, 17, 15 each round. I am amazed that I used 115# for this WOD and had a total of 72 OHS.
Angela - backsquat 50, 55, 60X11
ReplyDeleteI did 30# for my OHS and completed: 9, 9, 11, 13