WOD Blog
 | Mon, Apr 19 2021 |  |
| Apr 19 2021 Back Squat 5 rep max | Deviled Leggs | Apr 19 2021 Handstand Walk |
Apr 19 2021 Back Squat 5 rep max
(Weight)
Back Squat Benchmark
5 rep max
Record your heaviest set of 5
App 80-88%
AGOQ: build to a heavy set of 5 but not a max
| Steve L | 345 Rx | | | Clint | 315 Rx | | | Blake S | 305 Rx | | | Spencer | 245 Rx | | | Tyson | 245 Rx | | | Lok | 225 Rx | | | Lori | 225 Rx | | | Payton | 225 Rx | | | Bryan | 225 Rx | | | Mark E | 185 Rx | | | Keira | 165 Rx | | | Scott Ande | 155 Rx | | | Caleb Mo | 145 Rx | | | Kaeleigh | 140 Rx | | | Kerop Ma | 135 Rx | | | Jesse V | 135 Rx | | | Kylee | 105 Rx | |
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Deviled Leggs
(Time)
'Deviled Leggs'
3 Rounds:
50' Single DB Overhead Walking Lunge
40 Wallballs
50' Single DB Overhead Walking Lunge
10 Deadlifts
Dumbbell - 50/35 55+35 / 20 lb
Wallball - 20 / 14 lb
Deadlift - 315/225 55+225 / 155
Strategy
THE BIG TAKEAWAYS
1. Controlled pace on the lunges. Catch your breathe and take your time.
2. Shoot for big sets on the wallballs (1-3 sets).
3. Steady pace on the deadlifts. No more than 2 sets here.
4. There are lots of transitions in this workout so let's have some urgency moving from station to station.
| Jessica L | 20:58 | #125, #20, #10 |
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Apr 19 2021 Handstand Walk
(Time)
Handstand Walk Practice
3 Giant Sets:
25' or 50' Handstand Walk
100 Double-Unders
25' or 50' Handstand Walk
Rest as needed between rounds.
Stimulus
- Practicing handstand walks under shoulder fatigue.
- Our slightly elevated heartrate from the double unders will also challenge our ability to breathe upside down.
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