Tuesday, November 03, 2015

2015-11-04 WOD

SPEED Back Squat -- 8x3 reps @70%
Controlled on the way down, explosive on the way up.

AMRAP 3 minutes
...9 Box jump-overs (24/20")
...9 C2B pull ups
Rest 90 seconds
AMRAP 3 minutes
...6 Box jump-overs (24/20")
...6 C2B pull ups
Rest 90 seconds
AMRAP 3 minutes
...3 Box jump-overs (24/20")
...3 C2B pull ups
Post total reps of all 3 AMRAPs (yes, you have to multiply it all out).

COMPETITORS: http://misfitathletics.com/mft-787/

1 comment:

  1. SPEED Back Squat -- 8x3 reps @70%
    Controlled on the way down, explosive on the way up.
    My heaviest weight: 185

    AMRAP 3 minutes
    ...9 Box jump-overs (24/20")
    ...9 C2B pull ups
    Rest 90 seconds
    AMRAP 3 minutes
    ...6 Box jump-overs (24/20")
    ...6 C2B pull ups
    Rest 90 seconds
    AMRAP 3 minutes
    ...3 Box jump-overs (24/20")
    ...3 C2B pull ups
    Post total reps of all 3 AMRAPs (yes, you have to multiply it all out).
    My total reps: 71 reps

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