Tuesday, October 06, 2015

2015-10-07 WOD

SPEED Back Squat, 8x3 @60%
Controlled on the way down, explosive on the way up. Post load.

4 Rounds
...50' HS Walk
...15 Ring Dips
...10 Push Jerk (165/110#)**
Time cap of 22 minutes. Post time.

COMPETITORS: **In the metcon, increase Push Jerk weight by 20/10# each round. http://misfitathletics.com/mft-767/

1 comment:

  1. Strength WOD:
    8X3 Speed Back Squat at 60% of 1RM
    Post weight.
    My weight: 175#

    Endurance WOD:
    4 rounds of:
    ...50 sec Wall HS
    ...15 gp Bar Dips
    ...15 Push Jerk (75#)
    Time cap of 22 minutes. Post time or rounds.
    My Score: 3.65 rounds

    After yesterday, this was VERY tough but I did my first Wall HS's today!

    ReplyDelete