Thursday, July 6, 2012
Squat is King
Warm up: run 400 m, 10 total iron crosses, 10 scorpians, 10 spiderman walking lunges, 1 min squat hold
Skill/focus: Back Squat
2 x 5, 1 x 3
WOD
Back squat 2. 2. 2. 2
rest 2-3 min
5 power cleans 135#/95#
10 pull ups
30 du's
rest 2 min(take the rest/recovery, it is meant to be fast)
4 RFT (include rest)
Post bs 2 rm and time for score
Squat is King
Warm up: run 400 m, 10 total iron crosses, 10 scorpians, 10 spiderman walking lunges, 1 min squat hold
Skill/focus: Back Squat
2 x 5, 1 x 3
WOD
Back squat 2. 2. 2. 2
rest 2-3 min
5 power cleans 135#/95#
10 pull ups
30 du's
rest 2 min(take the rest/recovery, it is meant to be fast)
4 RFT (include rest)
Post bs 2 rm and time for score
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