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12/16/15

December 15th, 2015

Strength:

Back Squat

2 X 5 @ 50% of 1 rm, 90 sec rest

  • Set bar at regular height

6 X 1, 90 sec rest

  • Set bar 3-4 inches above where you sit at the bottom of your squat
  • Go up in weight each set
  • goal is to achieve HAP

 

WOD:

Partner Workout (20 min cap)

P1 and P2 do 5 wall walks each, alternating

With bar in the rack, P1 and P2 accumulate

50 squats (135/95) (scale to lesser weight with partner).

P1 and P2 do 5 rope climbs each, alternating

P1 and P2 do 4 wall walks each, alternating

With bar in the rack, P1 and P2 accumulate

40 squats (135/95) (scale to lesser weight with partner).

P1 and P2 do 4 rope climbs each, alternating

P1 and P2 do 3 wall walks each, alternating

With bar in the rack, P1 and P2 accumulate

30 squats (135/95) (scale to lesser weight with partner).

P1 and P2 do 3 rope climbs each, alternating

P1 and P2 do 2 wall walks each, alternating

With bar in the rack, P1 and P2 accumulate

20 squats (135/95) (scale to lesser weight with partner).

P1 and P2 do 2 rope climbs each, alternating

P1 and P2 do 1 wall walk each, alternating

With bar in the rack, P1 and P2 accumulate

10 squats (135/95) (scale to lesser weight with partner).

P1 and P2 do 1 rope climbs each, alternating

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