2015-02-11

WEDNESDAY WORKOUT

Squat day continues!

STRENGTH ENDURANCE:
1 set of 20 reps on Back Squat

The time frame to complete this set will increase to 2 minutes so everyone will increase their weight to 65% of their best Back Squat this week...

Warm ups:
55% for 8 reps, 60% for 6 reps & your set from last week will be the final warm up for just 4 reps...

WORKOUT:
100m Row
50 Unbroken Double Unders
100m Row
40 Unbroken Double Unders
100m Row
30 Unbroken Double Unders
100m Row
20 Unbroken Double Unders
100m Row
10 Unbroken Double Unders
(8 minute cutoff)

Scale your Double Unders, as needed, but the sets must be unbroken to move back to the Rower...

Challenge yourself and set a new DU PR today!!

POST YOUR SQUAT WEIGHT AND YOUR TOTAL TIME AND ANY REP SCALING TO COMMENTS


10 comments:

Emilie Goldsberry said...

Did warm up then 2 sets of 8 at 85# trying not to tick off the old lady hip
9:36 RX - took forever to get 50 but I made it!

Darren said...

17 @ 190#
6:38 RX

Lisa Dempsey said...

Hey wait a minute, Emilie!--I have old lady hips...(and knees and ankles...) ha ha so you can do it!

105# @ 1:11 (no rest)
46 DUs the hard way and it took every minute.

Sharon said...

98# 1:21
7:35 5 DU's ea rd

Anonymous said...

130# 59 seconds
5:07 at least 5 unbroken du's per round
dave

Leah said...

The workout went awful for me!! My new goal is hammer out du ... I couldn't get consecutive until the very end where I got 3 in a row. One day!

Leah said...

Oh and squats was 115# in 1:40

Sharon said...

98# 1:21
7:35 5 DU's ea rd

Megan said...

135# 1:25
5:54 Rxd

Rachel said...

128# 1:47
6:20 (scaled DU 30-25-20-15-10, should have done 40)