Tuesday, Jan. 28, 2020

Great job on Helen today. We saw some great times put up. Coach Korey tied the gym record with 8:00 flat. We will tally up times tomorrow and update the PR boards.
Just remember, regardless if this was your first time testing this wod or if your time was faster or slower than previous times it’s just exercise. We don’t have to do this, we get to do this.

Let’s test some back squats!

012820 WOD

A. Warm-up: Coach’s choice

B. Back squat testing

Take 30 minutes to build to a heavy single or triple. Use experienced spotters resting 2-3:00 between heavy sets. Record number on white board.

Next week we will be starting a new strength cycle. This week we will be finding our starting numbers for that strength cycle. The goal today is good reps not necessarily PR’s

Take 30 minutes to build to a 3 RM or a 1 RM back squat. For athletes (6 months or newer) we recommend building to a 3 RM. Make sure you are hitting good depth with good form. We need accurate numbers with full range of motion. Don’t go for PR’s instead go for solid reps.

If you need more time, feel free to opt out of portion C or do your own conditioning when you’re finished lifting. Now get psyched to squat !

C. 15:00 EMOM (not for score)

Min. 1 – Row 125/150 meters

Min. 2 – 8-10 burpees

Min. 3 – 10-12 V-ups

>>Modifications will be given