Back Squat Waves (Week 4)

Set 1: 6 Reps at 77% of your 5RM

Set 2: 4 Reps at 83%

Set 3: 2 Reps at 89%

-3 Minutes Rest-

Set 4: 6 Reps at 83%

Set 5: 4 Reps at 89%

Set 6: 2 Reps at 95%

-3 Minutes Rest-

Set 7: 6 Reps at 89%

Set 8: 4 Reps at 95%

Set 9: 2 Reps at 100%

 

Conditioning

 

For Time:

50 Double Unders, 25 Burpees

50 Double Unders, 25 Wallballs

50 Double Unders, 25 Deadlifts

50 Double Unders, 25 Wallballs

50 Double Unders, 25 Burpees

 

Time cap 25 mins

 

RX

*May subtitutes 50 DU to 150 single under

* Barbell weight (80/50 kg); Med ball (9/7 kg)

 

RX+

* Must DU

* Barbell weight (100/65 kg); Med ball (9/7 kg)

Posted in WOD

Leave a Reply

Your email address will not be published. Required fields are marked *