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Monday, 18 June 2012

Today we will be a strength focused WOD.  We will meet at 0530 in the '62 room, warm-up and get after it.

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. 

Post loads to comments.
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4 comments:

  1. AdamJune 18, 2012 at 7:42 AM

    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.

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  2. JCJune 18, 2012 at 8:14 PM

    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.

    ReplyDelete
  3. MickeyJune 19, 2012 at 3:43 PM

    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.

    ReplyDelete
  4. jswobeJuly 20, 2012 at 12:23 PM

    I added a set...

    15-12-10-7-5 reps

    Squat: 155-175-205-225-250
    Bench: 135-155-185-195-205 (?...I think...)

    ReplyDelete