Strength:
Back Squat
5-5-5-5-5 (plus 3 warm up sets)
WOD:
5 rounds for reps of:
1 minute of Deadlifts (185/125)
1 minute of Push Ups
1 minute of Knees to Elbow
It’s back squat month! We’ll start with 3 warm up sets and then 5 working sets.
Warm Up:
5 – empty barbell
5 – 35% of 1RM
5 – 50%
Working Sets:
5 – 65%
5 – 70%
5 – 75%
5 – 80%
5 – 85%
Then, with a continuously running clock, work through 1 minute each of Deadlifts, Push Ups, and Knees to Elbows. 5 times.
Your score will be your total number of reps. With the clock running, and no designated rest, you won’t have time to stop and write your score down every minute. Just keep counting.
Be sure to keep good form for all 3 of these movements. The deadlift shouldn’t be too heavy of a weight for you. Something you can do 10 unbroken reps of with really good form.
No saggy butts and no knees hitting the ground on these push ups. Keep that core tight and those elbows close to your body.
Practice that kip with these knees to elbow today. Most people HAVE to bend their arms in order to get their knees to touch their elbows. It isn’t called Knees to Armpits or Knees to Almost My Elbows!