WOD Fri Nov 29

Warm-up

3 Sets For Quality:
10 Cossack Squats
10 Waiter Squats
-start at bodyweight and build using heavier kb

Strength

Tempo Front Squats
On the Minute x 9:
1 Tempo Front Squat @ 52X1

Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%

Work

“Steam Roller”

For Time:
25/20 Cal Bike OR 30/21 Cal Row, 15 Chest to Bar Pull-ups, 2 Deadlifts
25/20 Cal Bike OR 30/21 Cal Row, 15 Chest to Bar Pull-ups, 4 Deadlifts
25/20 Cal Bike OR 30/21 Cal Row, 15 Chest to Bar Pull-ups, 6 Deadlifts
25/20 Cal Bike OR 30/21 Cal Row, 15 Chest to Bar Pull-ups, 8 Deadlifts
25/20 Cal Bike OR 30/21 Cal Row, 15 Chest to Bar Pull-ups, 10 Deadlifts

Barbell @ 315/225 (~ 70%)

CompTrain

Clean Deadlifts: 7 Sets of 1

Tempo:
5 Seconds Up
5 Seconds Down

Sets 1-4: 45-50-55-60%
Sets 5-7: Build to a Moderately Heavy Single

7am E-Fit

Chipper:

  • 50 WB

  • 45 leg lowers

  • 40 OH BB lunges

  • 35 outcurve lifts

  • 30 strict press (75/55)

  • 25 situps

  • 20 KB swings

  • 15 dips

  • 10 strict leg lifts

  • 5 strict pull ups

  • then back up…

Jason TrinhComment