Thursday 10/12/17

Hayden

Weightlifting

“Squat Singles Sesh”

With a running clock to 30:00, ascending throughout for total load:

0:00-10:00:
1-1-1-1-1 – Overhead Squat

10:00-20:00:
1-1-1-1-1 – Front Squat

20:00-30:00
1-1-1-1-1 – Back Squat

Everything is from the rack. Record weights used for all 15 reps as your score for the WOD and record heaviest single for each movement separately. NO MORE than 5 singles for each movement; a missed lift scores a ZERO for that set.

Rx = Completely ascending weight throughout (i.e., first Front Squat is heavier than last OH Squat; first Back Squat is heavier than last Front Squat) with NO MISSED LIFTS

NOTE: Newer athletes / those who don’t have good idea of their maxes for each lift- don’t worry about completely ascending throughout the movements (as Rx’ed); focus on performing 5 solid single reps of each movement with good form, ending with a weight that really challenges you but where you won’t fail it. Be sure to¬†enter your max singles so you have them for your records!

Cash-Out

~10 Mins.

2 Rounds NOT FOR TIME:

400m Row
30 Hollow Rocks OR 1 x Max Hollow Hold
Quad Smash w/ Foam Roller – 1 min/side

Categories: WOD

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