WOD:

1) Back Squat:

@ 0:00 10 Reps

@ 3:00 10 Reps

@ 6:00 10 Reps

@ 9:00 5 Reps

@ 11:00 5 Reps

@ 13:00 5 Reps

@ 15:00 5 Reps

Warm-up as needed. Star at 60% of your 1RM. Build into a heavy 10 for the day in the first 3 sets. Then build into a heavy 5 for the day in the next 4 sets. Last sets of each rep range don’t have to be your heaviest.

2) 10 minute Up Ladder:

3 Squat Cleans 95/65

40 Double-unders

Jump Rope reps are fixed, each round the Cleans go up by 3 reps.

Extra Work:

3) Single Leg Kettlebell Deadlift: 4 sets of 10/side

Rest 90-120 seconds between sets. Form/positioning over loading.

4) Run:

2 sets of 5 x 500m

30 seconds Rest between intervals on set 1. 60 seconds Rest between intervals on set 2. 3 minutes Rest between sets.

1st 500m is of each set is hard, but not max effort. Record time. Then remaining 4 x 500ms try to match times, but without checking your watch. Every second your off is a point. Score is total points, the less points the better. Purpose of this workout is learning pacing. Total workout distance is 5,000m

Work courtesy of Chris Hinshaw

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Saturday’s Workout 🙂