CompetitorWOD – 10 rep Back Squat

Apr 1st, 2016

Category: Competitor

CompetitorWOD – 10 rep Back Squat

Spring Cleaning

Spring Cleaning

We are asking all athletes to scan the shelving next to the desk for any shoes, belts, equipment. If you are interested in keeping your belongs please MOVE ALL ITEMS TO THE SHELVES NEXT TO THE FRIDGE. Any items left will be given to good will on Friday 4/8.

Warm-up
5 minutes of consecutive jump roping. 40 seconds of singles, 20 seconds of dubs for 5 rounds no rest. Stench the calves.

Skill
Triple Unders

Oly
Power Clean
Touch and Go
3-3-3-3
-Between sets complete 5 triple under attempts

Strength
Back Squat
Work up to a 10 Rep Max
See if you can get close to the end of the 20 Rep Squat program weight

WOD
For Time
50 Squat Clean Thrusters (135,95)
EMOM 1 Muscle-up+4 Ring Dips

Open- 5 Ring Dips, 40 squat clean thrusters

DISCUSSION 2 Comments

  1. biscoe 04/01/2016 at 12:53 pm

    grabbed a couple triple unders
    power clean x3 (tngo): up to 265#
    back squat x10: 345#
    wod: 12:52

  2. Marc Piccuirro 04/01/2016 at 11:47 am

    Got some trips even managed a few with singles in between
    Cleans: 255
    Back squat: 255 & 275
    WOD: 11:49