Warm-up Drills
I. Speed Rope 2:00
II. Medicine Ball Relay
III. Mobility
Impact/Focus: Back Squat
Work through the following sets/reps
Back Squat Cycle Week 1/Day 2
10 x 60%
8 x 65%
8 x 70%
8 x 75%
Post sets/reps to comments.
“Desert Trick”
Complete for time:
Run 600m
15 x Sandbag Ground-2-Overhead
50 x Double-unders
Run 400m
10 x Sandbag Ground-2-Overhead
50 x Double-unders
Run 200m
5 x Sandbag Ground-2-Overhead
50 x Double-unders
Post scores to comments.
230×8 back squat
15:50 for WOD
Back squat 295 x 8
Front squat 195 x 5
Desert Trick 20:31 (45# bumper G2OH)
155×8
12:19
205x 5
12:14
“Back Squat” 150 x 8
“Desert Trick” (09.19.2013)
16:10 w/single sand bag; 150 SU’s
8×130 lb back squat
14:35 for the WOD
8 x 145 back squat “Desert trick” 14:58
8xx235 BS
“desert trick” (aka Sammy’s heads in a duffle bag)
16:25
PR on consecutive double unders (41)
desert trick 13:47
post your back and front squats
115×5 front squat
Wod: 19:19, stupid double unders