Squat central

Nov 14th, 2012

Category: Competitor

Squat central

Warmup – 15 minutes
3 rounds for quality of
5 dragon flags
10 pistols (5 each leg)
30 dubs

For the pistols if your heel comes off the ground, don’t count the rep.  Use a box where necessary and get used to sitting back and grounded in your pistol.

2 minutes to practice triple unders

Strength – 20 minutes
Front Squat
With a partner
4-3-2-1-2-3-4

Please do not use racks on the pull up bars.  Use the racks in the back and against the wall for the WOD.

WOD – 20 minutes
100 double unders
21-15-9
Back Squat
Toes to bar
100 double unders

Games 225/155
Regional 205/135
Open 185/115

Homework – lower body flexibility for an hour on your rest day- video to follow tomorrow

DISCUSSION 12 Comments

  1. Gambee 11/15/2012 at 6:22 pm

    Front Squat: 225-245-265-285-265-245-225

    WOD: 19:48 @ 225. Probably should have done less weight but o well.

    My hammmys are hurtin for certain.

  2. Kelly 11/15/2012 at 4:09 pm

    Had to take yesterday off, so I did squat WOD this morning.
    I think I did a few triple unders? I couldn’t tell. I certainly did not link them.
    Strength: worked up to 130. Missed 135.
    WOD: 16:44 @ 115#. Weight was challenging…my legs were barely functioning on the walk home.

  3. Rhino 11/15/2012 at 2:28 pm

    Squats – 225, 245, 265 (missed 2nd), 265, 245, 225, 225
    WOD – ? Way too long on DUs – 205

  4. EA 11/15/2012 at 5:23 am

    Strength 225-245-265-285-285-265-245-225

    WOD 12:53 @ 215

  5. Julie Arthur 11/15/2012 at 2:02 am

    Front squat up to 160
    Only got 3 triple unders. Not in a row either haha
    WOD 18:[email protected] weight. Took me 3:45 to get the last 100 dubs my quads would NOT work

  6. Andrea 11/15/2012 at 1:10 am

    Worked up to 215 which is pr.

    Wod: 9:36 at games weight
    really enjoyed this programming tonight!

  7. Melberg 11/15/2012 at 12:21 am

    Worked up to [email protected]
    WOD 11:00 @205

  8. Bish 11/15/2012 at 12:15 am

    Front Squats 245-265-285-305-285-265-245
    Wod: 8:55 @225

    Quads are smoked!

  9. Goose 11/14/2012 at 11:28 pm

    Hit a few triple unders but was unable to connect them like EA who hit 4 consecutive
    245(4)-255(3)-265(2)-285(1)-285(2)-265(3)-265(4)
    Will hit the squat wod tomorrow. Hit a mainsite with Pat P and Berretta today

    Five rounds for time of:
    155 pound Power clean and jerk, 10 reps
    15 foot Rope climb, legless, 1 ascent
    10:23

  10. Goose 11/14/2012 at 11:25 pm

    There has been a lot of interest in Clovis so we are making it the wod on Saturday. There will be scaling options for all levels.

  11. Marc Hickok 11/14/2012 at 8:42 pm

    Front Squat: 225, 245, 265 new PR 300 lbs.
    WOD: 14:25 @ 205

  12. Crowley 11/14/2012 at 2:22 pm

    Warm-up and triple unders: done
    Strength: Deficit deadlifts from Monday up to 345#
    WOD: 11:03 w/205#