W.O.D. Wednesday 11/14/18


W.O.D. Wednesday 11/14/18

Strength – 10 minutes

Back Squat – Strength/Maintenance work

Post all 5 scores.  If you could not complete all the reps, place a 0 in for that score either on the whiteboard or the SugarWOD app.

On the 0:00 – 10 Reps @ 65% of your 1 rep max
On the 2:00 – 8 Reps @ 70%
On the 4:00 – 6 Reps @ 75%
On the 6:00 – 4 Reps @ 80%
On the 8:00 – 2 Reps @ 85%

*If you do not know your 1 rep max back squat, please aim to find a challenging weight for each of these sets, and complete the same sequence or repetitions.

Conditioning WOD – 20 minute cap

5 Rounds for time of…

15 DB Alt. Snatches 50/35 R/L=2 (do not drop DB)

12 Box Jumps 24/20

9 Toes to rings

6 Heavy Thrusters 185/125

30 Sec Front Rack Hold 185/125 (must accumulate 30 sec before moving on)

*Please do not drop DBs unless below knee

*If you cannot complete a toes to ring, scale by either using rings and doing knees high OR complete typical toes to bar on the rig and scale accordingly (there may a shortage on high rings occasionally in larger classes.  If going RX, please share the rings, otherwise you may jump on a bar and do knees high if you do not want to wait or share

*Thruster weight should be at a weight where 3 unbroken reps is difficult

Post the 5 scores on your back squat and time of WOD!