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WOD 20170327

26
Mar

WOD 20170327

CrossFit

Strength
E2OM 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

then-

One set of:
Back Squat x Max Unbroken Reps @ 80%
*At the top of your rep (standing position) you are only allowed max 2 seconds as a “rest.” Anymore rest than that will end the max unbroken reps.

Metcon:

40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Chest-to-Bar Pull-Ups

5RFT


Base Camp

Strength
Three sets of:
Back Squat x 10 reps @ 20X1
Rest 60 seconds
Supine Medicine Ball Leg Curls x 12 reps @ 2010
Rest 60 seconds
Hibberty Jibberties x 8 reps
Rest 60 seconds

Metcon
10 Strict Pull-Ups
15 Wall Ball Shots
100-Meter Run

5 RFT

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