10-27-21

Wednesday WOD




Squat Day!


Overhead Squat 3x2

-3x2 are the SAME weight and should be successful, sexy reps

-Working weight for 3x2 should be LESS than your 2RM

FROM THE RACK


0:00-5x30%

2:00-5x40%

4:00-4x50%

6:00-4x60%

8:00-3x70%

10:00-3x75%

12:30-3x80%

15:00-2x85% (Set 1)

18:00-2x85% (Set 2)

21:00-2x85% (Set 3)


PART 2

AMRAP 15

FROM THE FLOOR

-15 Toes to Bar

-15 Overhead Squats 135/95


At the 0:00, 5:00 and 10:00 mark. run a distance that takes your about 2:30


Run does NOT count for your score. Run, then chip away at the couplet, then stop where you are and run at the specified times, then get back and pick up where you left off. One cumulative score for rounds and reps.


500m run, T2B, 135/95

500m run, T2B, 115/75

400m run, T2B, 95/65

400m run, chest height Close to Bar, 75/55

300m run, hanging knee raises, 55/35


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