Strength:
Back Squat
5-5-5-5-5 (plus 3 warm up sets)
WOD:
AMRAP 10
1 Wall Climb
10 Ring Rows
10 Plate Ground to Overhead
10 Lunges with Plate Overhead
Back Squatting! 3 Warm Up Sets and 5 Working Sets, still trying to add 5-10# per working set over last time.
Warm Up Sets:
5 – empty barbell
5 – 35% of 1RM
5 – 50%
Working Sets:
5 – 65% (+5-10# over last time)
5 – 70%
5 – 75%
5 – 80%
5 – 85%
Ring Rows for everyone today – we want to work on that pushing (wall climbs) and pulling motion of the ring rows. (And we have a lot of pull ups later in the week.)
Challenge yourself by getting your body as parallel to the ground as possible. You can even elevate your feet to make the movement harder if you need to.
We are going to add some plate ground to overheads and alternating lunges with that plate overhead using 45/25# plates.