In Blog, Workout of the Day



A. Chin-up COVP 5×3

B. Back Squat 3×5



A. Pull-up 1RM

B. Back Squat 8 sets @ 80% max

C. 6 x 10 strict T2B


[wod date=”2014-5-9″ sections=”all” leaderboard_length=”3″ ]



BASIC: that means chin must go inside bar! Work 5 sets of heavy 3 rep!

COMPETITOR: Find 1rm, keep log of this with notes of if it back and/or arm weakness.

SKILL: Pick movement you need work on, coach will show basic idea and then go around working during lifts. You should pick same movement as last week.

WOD: Scale to Push-ups, cannot scale weight of bench if you cannot crush push-ups.  The squat clean should get heavy after 45 seconds, but keep grinding. You will have a big rest at end so push hard each round.

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