4/11 WOD Level I Strength: Back Squat 5×5 @75%1RM Skill: Review of Stiff Legged Deadlift Stiff-Legged Deadlift 5×5 @50%1RM B. Squat Conditioning: 4 RFT of 15 Ring Dips, 20 Sit-Ups with OH plate (35/15), 30 Air Squats *8 HRPU EMOM beginning minute #5 *15 minute time limit Level II Strength: Back Squat 5×5 @75%1RM Skill: Review of Stiff Legged Deadlift Stiff-Legged Deadlift 5×5 @50%1RM B. Squat Conditioning: 3 RFT of 20 Ring Dips, 30 Sit-Ups with OH plate (45/25), 40 Air Squats *10 HRPU EMOM beginning minute #4 * 15 min time limit Level III Skill: EMOM x 5 mins – 15 Ring Dips Back Squat 5×5 @75%1RM (rest 2mins) Stiff-Legged Deadlift 5×5 @55%1RM B. Squat (rest 2 mins) Conditioning: 5RFT of 10 TGU (16kg/12kg), 30 Air Squats *10 HRPU EMOM beginning minute #3 *15 min time limit
Posted on: Fri, 11 Apr 2014 02:45:55 +0000
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