Thursday the 11th

squat

I.

Every 2 minutes, for 8 minutes (4 sets):
Back Squat
Set 1 – 5 reps @ 55%
Set 2 – 4 reps @ 65%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%

II.
Every 3 minutes, for 6 minutes (2 sets):

Back Squat

Set 1- 1 rep @ 101%
Set 2- 1 rep @ 102-105%

III.
Bench Press 3 x 5 (medium weight)

IV.
Every 3 minutes, for 15 minutes (5 sets):
Row 250 Meters

V.
(a) GHD Sit-ups 3 x 8 reps
(b) Single-Arm DB Row 3 x 10 reps

VI. (Extra Credit)
200 m Farmer’s Carry (AHAP)

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Filed under benchmark, crossfit, fitness, strength & conditioning, SWOD, WOD

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