Squat
3 Rounds:
– Max Reps OHS
– 2 x Front Squat
– 3 x Back Squat
(Note: OHS reps determine reps for front squat and back squat. No rest between OHS, Front Squat, and Back Squat.)
Press
1 Rep Max
Weighted Step-ups
5 x 5 reps
Squat
3 Rounds:
– Max Reps OHS
– 2 x Front Squat
– 3 x Back Squat
(Note: OHS reps determine reps for front squat and back squat. No rest between OHS, Front Squat, and Back Squat.)
Press
1 Rep Max
Weighted Step-ups
5 x 5 reps
3 replies on “2010-01-02 Strength WOD”
On the 1st round using 65#, I got 10 OHS, which meant I had to do 20 Front Squats and 30 Back Squats!!!
2nd Round: 75# – 8 OHS, 16 FS, 24 BS
3rd Round: 85# – 6 OHS, 12 FS, 18 BS
I did a total of 144 65-85# squats! I should have started with 85 or 95 lbs. I got a good workout anyhoo. 😉
1st round 95# – 7 OHS, 14 FS, 21 BS
2nd round 105# – 4 OHS, 8 FS, 12 BS
3rd round 110# – 2 OHS, 4 FS, 8 BS
Shoulders were pretty spent from yesterday and could feel helen from this morning.
Press 85# – I was spent
5 x 5 step ups – 30# up to 24″ box
Nice Christina! I just realized that I didn’t do the press and step-ups. I am not sure that I would have been able to step up after all those squats.
Hmmm…. Yesterday, we did “Grace” in the morning and went hiking on Oak Mtn. in the afternoon. You did Helen this morning and then the strength WOD tonight! You deserve a rest day tomorrow!!! 🙂