WOD:

Tempo Back Squats:
2 @ 45% of 1RM
2 @ 55% of 1RM
2 @ 65% of 1RM
5 x 2 @ 75% of 1RM

Refer to 4/10/12, if you were here then add 10lbs to all sets if your 1RM Back Squat is over 150lbs, or 5lbs to every set if it is under 150lbs. Tempo squats should be a quick down, hold the bottom for 5 seconds, then bounce and explode out of the bottom. Rest no more than 90 seconds between sets. Once you hit the 5 x 2 your weight should not change, keep it the same for all 5 sets.


“Diane”- 21-15-9 – AQAP:
Deadlifts 225/155
Handstand Push-ups

For results post weight used for 5 sets of Tempo Back Squats, and time for “Diane” along with scaling if you scaled.


Post results/thoughts to comments

Nice work on the tempo squats today everybody. A bunch of you stepped up the weight a little from the last time you did them. These are great for helping you build and maintain the bottom position of your squat as well as get you comfortable with getting out of the hole. Great work on “Diane”as well, a lot of you hit it Rx’d for the first time…if you did hit it Rx’d, please post your time to comments, the board got erased without the times being written down. Cheers.