Unbroken?

Apr 1st, 2013

Category: Competitor

Unbroken?

IMG_1256

Warm up
400m run with medball
21-15-9
medball swings
medball jack knives

5 minutes stretching quads and doing squat therapy


Strength (25 min)
EMOM 14
Odd- Low Bar Back Squat -1 heavy rep
Even- High Bar Box Squat- 3 reps fast

speed sets are typically more effective with accommodating resistance.  Use chains or bands if you’d like and keep them on for the heavy single for the low bar back squat.

WOD
3 Rounds
500m Row
25 Wallballs
50 Double Unders
Rest 2 minutes

Games– Wallballs and Dubs unbroken

DISCUSSION 10 Comments

  1. Schurko 04/01/2013 at 8:04 pm

    Squats: 225/335 with chains
    WOD: 15:51ish, not unbroken. Dubs didn’t get the memo.

    Good to be back at it with the Law Man.

  2. Schurko 04/01/2013 at 8:04 pm

    Squats: 225/335 with chains
    WOD: 15:51ish, not unbroken. Dubs didn’t get the memo.

    Good to be back at it with the Law Man.

  3. Goose 04/01/2013 at 5:22 pm

    got it unbroken. didn’t think that was actually going to happen. 13:30
    205 with 80lbs of chains on the speed sets
    305 with 80 lbs on the lbbs

  4. Goose 04/01/2013 at 5:22 pm

    got it unbroken. didn’t think that was actually going to happen. 13:30
    205 with 80lbs of chains on the speed sets
    305 with 80 lbs on the lbbs

  5. JWhite 04/01/2013 at 1:05 pm

    Squats: 185/235 w/chains
    WOD: 15:40, not unbroken, lonely group this morning just me and Shurko WebMD.

  6. JWhite 04/01/2013 at 1:05 pm

    Squats: 185/235 w/chains
    WOD: 15:40, not unbroken, lonely group this morning just me and Shurko WebMD.