Announcements - congrats to the Firsties on being less than 100 days to graduation - keep up the fire!! We will meet in the '62 room of Arvin. I will not be able to make it in the morning, my wife is out of town and I can't leave my little guy solo!!
Equipment required - dumbbells of various weights for Part 1 and medicine for Part 2.
Warm-up and instruction - upon arrival start your individual warm-up. Focus on doing some air squats and push-ups to get your legs and arms warmed up. Matt will discuss points of performance for the two movements.
WOD:
You can do a stagger start.
Part 1: Goblet squat ladder
You have 1 minute to complete 5 goblet squats. Start with a 30 lbs. dumbbell (men) or 15 lbs. for women. After you successfully complete 5 goblet squats, rest the remainder of the minute and then add 10 lbs. to the load.
After you can no longer complete 5 goblet squats in 1 minute, you are done.
NOTE: Dumbbell starts from the ground.
Rest 2 minutes and get ready for Part 2.
Part 2: Weighted pull-ups beat the clock
For Part 2 you will do 1 weighted pull-up (20/12 lbs.) the 1st minute and rest the remainder of the minute. Then do 2 weighted pull-ups the 2nd minute and rest remainder. Continue this sequence until you cannot complete the required number of weighted pull-ups in the time prescribed.
NOTE: Scale as needed, but the focus is doing weighted pull-ups, not a high volume of pull-ups. Yes, if it were unweighted you could do a whole lot more, but that isn't the intent of this WOD.
Post max loads for Part 1 and number reps for Part 2 to comments.
Woke up feeling under the weather... should be back tomorrow or Wednesday.
ReplyDeleteI got to 100lbs on the squats. Could have gone more but we ran out of dumb bells. On the pullups I believe that I got to the 4th round for a 30lbs dumb bell. That quickly became difficult to hold. I then started doing strict pullups without the dumb bell and got to round 7.
ReplyDeleteLogistics was an issue with the squats. I got up to 100 lbs and then used a 55 and 65 (they were available) and did dumb bell deadlifts, then again with two 75s, but it just didn't work. Got to 6 with a 30 lb dumb bell, there were pretty much no medicine balls, grip was gone after that.
ReplyDeletesquat and bench mondays.
ReplyDeleteThis comment has been removed by the author.
ReplyDeleteI modified this a little, based on everyone's feedback.
ReplyDeleteI started w/ 50-lb goblet squats and added 10-lbs per round until I got to 100, at which I started using the bar w/ plates and just added 10-lbs to the bar each round.
I stopped at 165-lbs. Changing the weights got to be the biggest time factor and seriously reduced my rest periods.
I failed on round 7 of the pull-ups. Holding the med ball was the hardest part...