WHITEBOARD – 09 March 2015

Workload:

Back Squat: 5 sets of 3

*5 second negative and 2 second hold in bottom. Use approximately 60% max. 

Then:

3 rounds of:
1000m Row
15 Overhead Squats (115/75lbs)

Notes: Notice the bottom of the squat position is key in this workout. Spend time opening up appropriately and if you don’t have a good bottom position do box squats with the same tempo and to a height you can keep a good back angle with. 

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Comments
3 Responses to “WHITEBOARD – 09 March 2015”
  1. Kevin Olds says:

    245# x 3 x 5
    WOD RX’d

  2. grzm says:

    115# × 3 × 5
    WOD unweighted bar, 2 rounds

  3. dedikdrfc says:

    Backsquat:
    First Set: 240
    Second Set: 225
    Last Three Sets: 205

    WOD:
    Did first set of 115
    Last two rounds @ 95

    Was a little ambitious for the first day back in almost a month. Had to dial it back so I didnt injure myself. Good first day though, good to be back.

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