Warm-up Drills
I. Run 400m
II. 2 Rounds of
7 x Deadlifts (45/30lbs)
7 x Front Squats (45/30lbs)
7 x Push Press (45/30lbs)
7 x BB Bent-over Row (45/30lbs)
III. Mobility
Impact/Focus: Back Squat
Warm up as necessary before completing the workload below. Your strength cycle from last week will continue below.
I. Squat Cycle Week 2/Day 1
10 x 60%
8 x 65%
6 x 70%
6 x 75%
6 x 80%
II. Back Squat 3-3-3+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Post sets/reps to comments.
“Death and Taxes”
Complete the following for time
12-11-10-9-8-7-6-5-4-3-2-1 reps of
Wallball (20/14lbs)
Pull-ups
(TBD Double-under Tax)
Notes: Every minute that passes during the WOD adds 10 x Double-unders to the last round. This final set of Double-unders must be completed in order to stop the clock.
Post time to comments.
Back squat 315 x 6
Front squat 205 x 5
Death and Taxes 18:00/360 SU’s
Back Squat 3-3-3: 160 x 3
“Death and Taxes” : For Time
12-11-10-9-8-7-6-5-4-3-2-1 reps of
Wallball (20 lbs): Pull-ups
DU Tax = # minutes x 10
15:44 incl 240 SU’s
Sean245/6 17min
Back squat
125 x 6
“Death and taxes”
22:52
Back squat: 195lb x 5
“Death and taxes” 17.25
Back Squat: (150×3)x2
Wod: 19:18
Back squat – 160lbs x 3
Death and taxes
19:24 w/ weighted bands and 300 SU