Wednesday’s WOD 8/1/12
Buy In:
Backsquat
17-21 Rep Max
WOD:
5 Rounds for time:
3 Press (115/85)
6 Push Press (115/85)
9 Toes 2 Bar
Rest 2 Minutes
5 Rounds for time:
3 Press (95/65)
6 Push Press (95/65)
9 Toes 2 Bar
Cash-Out:
Stretch
For today’s buy in we are going to attempt a 17-21 rep max backsquat. Warm up with a few sets, then choose a weight you feel you can perform at least 17 reps with. Crying is allowed.
For the workout we are going to perform a task priority triplet broken into two parts. You will perform 5 Rounds of the triplet of press, push press, and toes to bar. For the first part the weight will be 115lbs for men and 95lbs for women. Once you have completed this part record your time and rest for two minutes. After two minutes of rest, start your second set of 5 rounds of the same triplet. This time you will drop the weight from 115 to 95lbs OR choose a load that is about 75-85% of the original load. The goal for this workout is to keep the intensity as high as possible for both sets and get comparable times, if not faster for the second set.
For the cash-out spend some time focusing on stretching your quads, hamstrings and glutes.
Results:
Tuesday, July 31st 2012 at 8:10 pm |
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Wednesday, August 1st 2012 at 9:24 pm |
Sorry, team. Forgot to take a pic of the results. I will do that in the am. I can tell you that I beat Adam.
Wednesday, August 1st 2012 at 9:25 pm |
PS-thanks for letting me win, Adam!
Thursday, August 2nd 2012 at 5:30 pm |
Catina, not bad for someone with an “injury”.