2015-03-23

MONDAY WORKOUT

Strength with a some practice on a few elements that might be in the final Open WOD... Last week is coming up!

WORKOUT:
5 Back Squats (Use a rack)
10 Burpee Box Jumps (20"/24")
20 Calories on the Rower
REST 3 MINUTES (As your partner goes)

There will be a 3 minute time cap for each round on this one with Back Squat weights moving up each round...

Perform this cycle for FIVE total rounds (30 total minutes)

Start the first round with 60-65% of your best Back Squat 1RM and aim for breaking 83-90% by the final TWO ROUNDS...

Work on efficient Burpee Box Jumps and smooth, powerful rowing strokes...

POST YOUR FINAL TWO WEIGHT AND THE TIMES FOR EACH OF THOSE TWO ROUNDS TO COMMENTS

5 comments:

Jordan said...

225, 235, 255, 275, 300
2:20 - 2:38

Lisa Dempsey said...

2:45. 125# (somewhere around 75ish%).
rd 1 and 5: 20 cal
rd 2,3,4: 15 cal.
Got some nice cardio action from this one.

Emilie Goldsberry said...

Last two rounds: 155# 2:53, 165# 2:55

Anonymous said...

185#
2:57
last round
dave

Rachel said...

140#, took 3 min each time