WOD021811
Every minute, on the minute, for 20 minutes, do:
5 Back Squats @ 80kg with the box
5 Handstand Push Ups
*If you are unable to complete the minute, rest the following minute and continue again when the next minute starts
16 rounds
This is like a dynamic day with box squats. First thing that I felt was of course, my back. Cues – keep the lumbar curve, pinch my lats and trying to stay back all the time to engage the hamstrings. Speed was rather slow off the box as fatigue sets in during the later rounds.
HSPUs slowed things down a lot. I’m not sure I could do a 100 of those in 20 minutes. Something to work on definitely.
Finishing moves:
5 rounds of max rep strict pull-ups
10, 10, 8, 8, 6
WOD012211
100 Ring Dips for time.
*At the beginning of every minute perform 3 Back Squats @ 100kg, for the rest of the minute perform as many ring dips as you can during that minute. At the beginning of the next minute perform 3 Back Squats @ 100kg and then max rep ring dips and so on until you reach 100 Ring Dips.
Time – 13:48 / 42 squats
Couldn’t. Walk. After. This.
WOD121510
For time of:
15 Back Squats @ 125% Bodyweight = 100kg
25 Back Squats @ Bodyweight = 80kg
35 Back Squats @ 75% Bodyweight = 60kg
Time – 11:59
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