Monday, July 22, 2013

Strength

Back Squat:
5x3@ 75%

WOD
For Time:
800 m Run
10 Overhead Squats (95/65)
200 m Run
8 Overhead Squats (95/65)
200 m Run
6 Overhead Squats (95/65)
200 m Run
4 Overhead Squats (95/65)
200 m Run
2 Overhead Squats (95/65)
800 m Run

Fe Gamers
1) Snatch 7x1 @75%
2) Back Squat 6x6 @ 70%
*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 5 & 10# this week. However, do not increase more than 15-20 total #'s from the first week. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight. (Courtesy of Rudy Nielsen & The Outlaw Way)
3) WOD @ (135/95)