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September 12, 2016

Strength

Back Squat
2-2-2-2-2

Spend some time working up to a strong effort 2 rep back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back squat your chest will be forward a bit depending on where you put the bar but you should maintain that angle from start to finish.

WOD

AMRAP in 8 Minutes
20-40-60-80-100 …
Double Unders
10-20-30-40-50 …
Walking Lunge Steps

Workout notes: The rep scheme for this workout is an ascending ladder of two bodyweight movements. Score your workout by the number of rounds completed and the number of additional reps in your final round.  If you are new to double unders use the AMRAP to your advantage! Commit to working on the movement for the entire 8 minutes.  Cut the number of double unders in half if you want to scale the volume but attempt at least 100 reps. Last but not least, don’t ignore the lunges! Keep your torso upright and keep your hands off of your hips and/or legs.

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