WODs
 | Mon, Nov 30 2015 |  |
| WarmUp - 151130 | Back Squat Max | Strength - 6x6 Back Squats | MetCon - 151130 |
WarmUp - 151130
(No Results Tracked)
AS A GROUP:
Passthroughs until fluid
Wall to Wall Bear Crawls
Spiderman Stretch (5-10)
3 rounds of
10 Double Unders (NO SINGLES)
10 Hollow Rocks
10 Pushups
10 Air Squats
10 KB Swings
10 Walking Lunges
15 second HS Hold
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Back Squat Max
(Weight,  Main)
If you have not recorded a 1RM Back Squat in 30 days,
Find Your 1 Rep Max Back Squat
otherwise;
Perform today's programmed Strength WOD
Planned: Mon,Mar27,2017 Wed,Nov9,2016 Fri,Dec18,2015 Mon,Nov30,2015 Tue,Jan21,2014 Mon,Jul15,2013 Fri,Apr5,2013
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Strength - 6x6 Back Squats
(Weight)
6 rounds - 6 backsquats
Round 1 - 70%
Round 2 and 3 - 75%
Round 4 and 5 - 80%
Round 6 - 85%
---rest a full 2 minutes between sets---
| Sarah | 2x95,2x105,2x115 Rx | | | Duane | 2x95,2x135,2x175 Rx | |
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MetCon - 151130
(Weight)
21 Minute EMOM
1,4,7,10,13,16,19 - 2 Rope Climbs
2,5,8,11,14,17,20 - 7 T2B
3,6,9,12,15,18,21 - 3 Squat Cleans T&G @ 65% C&J 1RM
Rx+ - Legless Rope Climbs and
Squat Cleans @ 85% C&J 1RM
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