WHITEBOARD – 24 February 2014
Workload:
A1. Back Squat: 10 sets of 2 at 102.5% of 3s done on 17FEB014Then:
B1. 10-8-6-4-2-4-6-8-10:
Alternating DB Presses (1/5 BW)
Step-Ups (w/DB)B2. 50-40-30-20-10-20-30-40-50:
Double Unders (If singles 2x reps)*For section B. perform 10 reps of the Presses and Step-ups, then go to 50 double unders. Once that round is over go to 8,8,40 and so on. Cap the workout at 15 minutes.
Notes: Good luck, rest as much as you need for the squat sets. The squats are the important work for the day, so if you can only hit part of the workout always do the squats.
Good discussion in regards to a common cue we use and hear:
AM: Back Squat: 225×5, 315×1, 365×1, 345×5, 355x5x4 sets (That was pretty f’ing hard)
Missed post so did Dana’s morning class:
3RM pause squats up to 130#
deload 3×3 at 110#
WOD
wall walls instead of step ups
20# DB; 14# wall balls
sub singles
Back Squat:
320x10x2. Easy Doubles. Probably could have gone higher on the weight.
WOD:
45# Dumbbells
Done in 14:49. In just under the buzzer. That one was a killer.