WORKOUT:
250 Single Unders
10 Overhead Squats (105#/155#)(Use around 70-75% of your OH SQUAT 1RM)
100 Double Unders (200 Singles)
15 Front Squats (135#/185#)(Use around 80-90% of your CLEAN 1RM)
20 TRIPLE UNDERS (80 Singles w/2 Burpees every 10 singles as a scale)
20 Back Squats (155#/225#)(Use around 90-95% of your CLEAN 1RM)
(15 minute cutoff... Must change your own weights between every type of squat)
There will be NO RACKS allowed for this one... So obviously your numbers need to be based off of your best CLEAN 1RM, make the squats REALLY challenging, but doable... If you can get any TRIPLE UNDERS give it a try! :)
Try to pick a weight arrangement that will be easy to change from round to round so you can save some time...
ONE MORE THING...
POST WORKOUT: On your own...
Partner up and perform 50 Ring Rows EACH to get a little shoulder injury prevention work in...Try to complete these 50 in 3 sets or less...
POST YOUR TOTAL TIME FOR THE WOD TO COMMENTS
14 comments:
Kim Z
33,53,73
(Singles & burpees for the last round)
12:20
53#, 73#, 83# (sort of regret wussing out on 93# for back squats); singles; 13:12
35, 55, 60#; singles 11:10
Could have back squated heavier but couldn't clean the weight. That frustrated me.
155, 185, 205, 14:57
115, 145, 165 DNF (4 reps left)
145, 160, 170 DNF (no back squats)
Spent to much time on triple attempts
Mario
135, 165, 185 DNF got 6 back squats
(3 triple unders)
14:36 (53#, 83#, 83#)
Attempted 10 triples then switched to 60 singles + burpees
Jill
20 TUs rx
DNF/ 63, 103, 113(cleaned it only)
18 Back squats Rx'd
Brendan
Roger said 65 95 125 had thirty seconds to spare:)
15 back squats ( 65,85, & 95#)
14:30-ish @ 103, 133, 143
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