WOD – 11-5-13 Tuesday

November 4, 2013 jkwuest 10 comments

Tuesday 11-5-13

Back squat:
10-60%
8-70%
6-75%
4-80%

Front squat:

5-60%
3×5-70%

WOD:

15 minute AMRAP:

10 DB snatches (55/35)
15 wallballs (20/14)
15 sit-ups
10 burpees

You are going to notice alot of front and back squats over the next few weeks. We will be following a program to continue to develop overall strength and work on inefficiency in both movements.

Week one of the 30 day challenge is in the books! Make sure you get your weekly weigh-in to Coach Steph so that you get credit for this week!

10 Comments on “WOD – 11-5-13 Tuesday

  1. Find 1RM Squat Clean -> 205# (5# PR)
    *i got 210# and 215# onto my shoulder but couldn’t stand it up.*

    Hatch Squat W1/D1
    Back Squat
    1×10 @ 155
    1×8 @ 185
    1×6 @ 195
    1×4 @ 210

    Front Squat
    1×5 @ 140
    3×5 @ 165

    WOD – 5 RDS + 10 Snatches RX

    3x600m Row
    2:13, 2:14, 2:14
    3x600m Run
    2:01, 1:59, 2:50 (was hacking on the concrete for this one.)

    Good training day, lots of volume and hard work! Everyone give Coach Joey a pat on the back for hitting back to back 20# PRs!

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