For total load, 15-12-10-5 reps of:
Back squat
Bench press
NOTE: There is NO time component for this WOD so be sure to work with a partner and use a spotter. Each person will do the couplet (squat and bench) before moving to the next round.
NOTE2: This is a high volume WOD for strength, so be sure to focus on proper form. Do not rush to failure or try to load yourself up too heavy from the get go.
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4 comments:
it was GREAT to be back after 2 weeks of leave! Great to meet Josh Hunter and see Chelley, PJ, and Josh C.
Squat: 115-125-135-165
Bench: 175-185-195-205
I'm not sure why I can bench a whole lot more than I can squat! I really need to focus on building my work capacity for squats.
Squat: 125-155-175-215
Bench: 135-145-155-185(4f)
Didn't realize had 35lb. plates on inside of the squat bar until after the last set. Oh well, have to make it up on the next round of squats.
5 rounds:
5x ohs 95#
5x ring dips
5x pullups
4 rounds:
25x double unders
25x pushups
25x weighted situps
Untimed but I was going as hard as I could.
I added a set...
15-12-10-7-5 reps
Squat: 155-175-205-225-250
Bench: 135-155-185-195-205 (?...I think...)
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