WOD:

1) Back Squat: 5-5-5-5-5

Like Wednesday we are looking to move as much total poundage as possible, i.e. expose your body to the most stress/weight you can over the course of 5 sets of 5. You should be hitting a 5RM somewhere in here, could be your first set or your last, doesn’t matter. A good starting point for your work sets should be around 80% of your 1RM. Rest no more than 2 minutes between sets.

2) 8 minute AMRAP:

1 Squat Clean 205/135

4 Hand Release Push-ups

2 Squat Cleans 205/135

8 Hand Release Push-ups

3 Squat Cleans 205/135

12 Hand Release Push-ups

and so on until 8 minutes is up

Extra Work:

3) 3 rounds:

1 Strict Pull-up, Kipping Pull-up, Toes-to-bar

2 Strict Pull-up, Kipping Pull-up, Toes-to-bar

3 Strict Pull-up, Kipping Pull-up, Toes-to-bar

and so on until you come off the bar

Rest 3 minutes between sets. This ladder continues to grow until you come off the bar. Go as along as you can.

4) Bulgarian Split Squat: 3 x 5 /side

Go as heavy as possible. Rest 90 seconds between sets.

For results post weight of each working set of Back Squats along with total reps completed in Met-con plus any scaling used. If you did Extra Work post how far you got in each set of the gymnastics work, and weight for each set of Bulgarian Split Squats.

Post Results/Thoughts To Comments

httpv://www.youtube.com/watch?v=mlVrkiCoKkg

“We’re the machines”