9/13/2021 WOD


Top tip!

Racking, Re-Racking

  1. Always make sure the area around the rack is clear of obstructions that could be damaged, could damage the equipment, or could be unsafe if you fail the lift.

  2. When de-racking, always face the rack and step back 3-4 steps, giving you enough space to safely fail and evade the barbell.

  3. When re-racking, walk the barbell into the front side of the rig, then symmetrically descend to the bottom of the J-Hooks.

  4. Never hook a barbell diagonally with one side at a time. This can lead to a missed rack and disastrous repercussions.

Squat Day!

Overhead Squat 1RM

0:00-5x30%

2:00-5x40%

4:00-4x50%

6:00-4x60%

8:00-3x70%

10:00-3x80%

12:30-2x85-90%

15:00-2x85-100%

18:00-1x85-PR Attempt #1

21:00-1x85-PR Attempt #2


Same philosophy as last week's Back Squat 1RM... It's been a moment since we've tested and we've done a lot of volume since... Let's see what you got!


PART 2

AMRAP 15

-15 Overhead Standing Lunges

-15 Lateral Burpee Bar Hops

-15 Sit-Ups

Barbells controlled the ground. NO DROPS!

For Burpees: no sprawling over the bar. Do a traditional style burpee bar hop.

95/65, Strict Sit-Ups

75/55, Strict Sit-Ups

65/45, Butterfly or strict sit ups

55/35, Butterfly Sit-Ups

55/35 Front rack lunges, butterfly sit ups



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