September 15, 2014

By September 14, 2014 wod No Comments

Workout of the Day
Take your current 1RM and add10#s to Back Squat,
5#s to Bench Press, subtract 10%
then calculate the percentages.
Back Squat
5x 40% (warm)
5x 50% (warm)
3x 60% (warm)
5x 65%
5x 75%
5+ 85%
then
Bench
5x 40% (warm)
5x 50% (warm)
3x 60% (warm)
5x 65%
5x 75%
5+ 85%
then
3 x 3min AMRAP
6 KB Swings 53/35#
8 Push ups
10 Air Squats
rest 1 min between Rounds

Post your scores to the Whiteboard.

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