10.30.2013

 In WOD

Warm Up

Hip Mobility – 5 Minutes

2 Rounds

  • 5 Box Jumps
  • 10 Goblet Squats
  • 10 KBS

Strength/Skill

  • A: Back Squat – Find 1RM

For the back squat, use a high-bar position and perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weight

MetCon

“Jackie”

  • Row 1000m
  • 50 Thrusters (45/35)
  • 30 Pull Ups

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