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WOD 20160708

7
Jul

WOD 20160708

Strength
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 95%
Rest 2 minutes between sets

*We will soon be testing our max in backsquat like we did recently in front squat.  Make sure you record your 95% 1 rep so you can go off of that –if you don’t know your 95% in order to hit that correctly today-work up to something very difficult, but where you could most likely push out 1 more at 5 lbs heavier next time 

Metcon
Run 200 Meters with Medicine Ball
15 Wall Balls (20/14 lbs)
15 Kettlebell Swings (55/35)

15 min AMRAP

ZP Leaderboard

Backsquat 95% (in notes-record your 1×1 as 95%)

Metcon AMRAP

 

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