WOD: Monday, November 18, 2013

The Weekly Preview will be posted Monday Night (Rain is in the weather forecast for Tuesday and Wednesday so I'm going to change things up a bit).

Monday Workout of the Day:

(A) In 17 Minutes, find a 5 Rep Max Back Squat

  • High Bar if possible
  • Low Bar if necessary

(B) Resting 2:30-3:00 Minutes between sets, 3x7 Back Squats @ 85% of 5RM from Part (A)

(C) 10 Minute AMRAP

  • 7 Squats 95/63 (Novice: Back Squat; Intermediate: Front Squat; Advanced: Overhead Squat) ... feel free to scale down to just the barbell
  • 8 Lateral Jumps Over Barbell ... sub box step-ups if only using a barbell 24"/20"
  • 9 Push Presses 95/63 ... feel free to scale down to just the barbell

 

Sunday BBQ @ CF V16.