(1) Monday 13th February

1.1 Back Squat

*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 70-75%
*Set 4 – 8 reps @ 75-80%
*Set 5 – 6 reps @ 80-85%
*Set 6 – 4 reps @ 90-95%
Rest 2-3 minutes between sets.

-You HAVE 20mins to complete or find 1RM back squat.

1.2 WOD (For Time)

Find a partner. (Time cap of 15Mins)

Partner A Completes:

50 Cal Row 

50 Wall balls 

5 Rope climbs  

Partner B Completes:

50 Cal Row  

50 Wall balls 

5 Rope climbs

- Count and scream at each other. 

 

James Davidson

ne37 1pr