Tag: Squat

2010-02-26 WOD

Five Rounds for time:
– Back Squat 10-8-6-4-2 (165#/115#)
– Ring Dips 20-16-12-8-4

Lower Body Dynamic Effort
1. 10 x 2 Box Squat @ 70%
2. 5 x 5 Reps Split Squat
3. 5 x 3 Reps Good Mornings
4. 3 x 10 Turkish Getups

Four Rounds
1a. 10 Tire Flips
1b. Max Tactical Pushups

Three Rounds
2a. Leg Blaster
2b. 10 Double KB Clean and Presses

Three Rounds
3a. 100′ Forward Tire Drag
3b. 100′ Backward Tire Drag

L-Sits

Two Rounds for time:
– 20 Pullups
– 30 Pushups
– 40 Situps
– 50 Air Squats
– 2 Minutes Rest

Lower Body Max Effort
1. 1RM Front Squat
2. 5 x 3 Reps Back Squat
3. 5 x 5 Reps OH Walking Lunge
4. 4 x 10 Reps Medicine Ball GHDs

“Nancy”

5 Rounds
– 400m Run
– 15 Overhead Squats (95#/65#)

Lower Body Dynamic Effort
1. 10 x 2 Box Squat @ 65%
2. 5 x 5 Reps Zerchers Squats
3. 5 x 5 Reps Romanian Deadlift
4. 3 x 10 Reps KB Windmills

Ten Rounds for time:
– 15 Air Squats
– 10 Situps
– 5 Pullups

Back Squat
3 x 3 Reps
3 x 1 Reps

21-15-9
– Rower Calories
– Box Jumps

Lower Body Max Effort
1. 3RM Deficit Deadlifts
2. 5 x 3 Reps Overhead Squats
3. 5 x 5 Reps Barbell Lunges
4. 5 x 5 Reps Weighted Situps