WOD for Friday 110212 – Click Here For Today’s Schedule
Back Squat – 90%
5 Rounds For Time:
5 Snatch Grip Deadlift (1¼ bodyweight)
10 Handstand Pushups
3 sets of 8 each side
Post Back Squat Loads and Workout Time to Comments
For the strength segment, after warming up perform 5 sets of single rep Back Squats at 90% 1RM. These should be heavy, but they are NOT 1RM max attempts. Make sure you take good rest between these work sets (3-5 minutes). If you happen to get a PR, make sure you post it on the PR Board!
For the conditioning workout, set the deadlift load to 1 1/4 bodyweight and use a snatch (wide) grip. These are definitely tough on the grip. You’ll want to use a hook grip most likely. Scale your HSPUs as necessary.
For the finisher, use a heavy KB and perform 3 sets of 8 Turkish Situps on each side. A Turkish Sit Up is basically the first part of the TGU.
ENDURANCE WORKOUT tonight at 6pm!
Misha Koklyaev Snatch Grip Deadlift at 400kg for 3! (at the 1:30 mark)