WOD - 10/6/14

Monday

Skill:  Squat Therapy

Strength:  Back Squat – 75% x 1, 85% x 1, 95% x 1+

*(Percentages are based off of 90% of new estimated [+10lbs] 1RM)

WOD:  Death by 10m Shuttle Sprint

  • Min. 1:  10m Shuttle Sprint
  • Min. 2:  20m Shuttle Sprint
  • Min. 3:  30m Shuttle Sprint
  • Min. 4:  40m Shuttle Sprint

*Continue adding 10m each minute until the given distance cannot be completed within the minute time frame.  Score=last full round completed.

Post Workout:  3 Rounds

  • 8 Bent barbell row
  • 60 sec. weighted plank

Challenge of the Week:  Max strict pull-ups in 3 min. (no kipping)

*Post score to whiteboard