WODs
 | Mon, Apr 24 2017 |  |
| Group WarmUp 9 | 20170424 MetCon | BackSquat Wave 20170424 |
Group WarmUp 9
(Check In)
With a 10 minute timecap:
3 Rounds:
15 DUs (x30 singles)
10 Russian BabyMakers
10 Spiderman and Reach
5 Warrior Squats
5 Walkouts/InchWorms
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20170424 MetCon
(Time)
400m Run Buy In
5 Rounds
21 SDHP (95/65)
15 Toes to Bar
9 Box Jump Overs (24/20)
45 DU Cashout
Rx+ 135/95
Rx+ 30/24
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BackSquat Wave 20170424
(Weight)
Wave #1
Set #1 – 6 Back Squats @ 60% of 1RM Back Squat
Set #2 – 4 Back Squats @ 65% of 1RM Back Squat
Set #3 – 2 Back Squats @ 70% of 1RM Back Squat
Wave #2
Set #4 – 6 Back Squats @ 65% of 1RM Back Squat
Set #5 – 4 Back Squats @ 70% of 1RM Back Squat
Set #6 – 2 Back Squats @ 75% of 1RM Back Squat
Wave #3
Set #7 – 6 Back Squats @ 70% of 1RM Back Squat
Set #8 – 4 Back Squats @ 75% of 1RM Back Squat
Set #9 – 2 Back Squats @ 80% of 1RM Back Squat
10-Rep Front Squat
Set #10 – 10 Front Squats @ 52% of 1RM Back Squat
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