WOD Blog
 | Mon, Aug 30 2021 |  |
| Mon Aug 30 2021 Legless rope climbs | Mon Aug 30 2021 Back Squats | Bait and Switch | PowerAbs Day 2 |
Mon Aug 30 2021 Legless rope climbs
(Reps)
On own during warmup
Legless Rope Climb
[BASED ON 3 MINUTE MAX LEGLESS TEST]
If max was 1-3 Reps then: 1-1-1-1-1
4-6 Reps: 3-2-1-1-1
7+ Reps: 4-3-3-2-1
Rest as needed between sets
Stimulus
- We will be using our max reps score from last week to determine our work to do here.
- Take note of the amount of time needed between sets in order to see progress as we move forward with this progression.
- We can use our feet on the way down.
- If we had to reduce the height last week to complete our reps, let's do the same height here. But as we get stronger throughout the cycle, we can look to increase that climb height.
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Mon Aug 30 2021 Back Squats
(Weight)
Back Squat
10-10-8-8-6-6
All Sets Based on 1RM Back Squat
Set 1-2: 10 @ 60%
Set 3-4: 8 @ 65%
Set 5-6: 6 @ 70%
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Bait and Switch
(Rounds)
'Bait & Switch'
AMRAP 20:
1 Ring Muscle-up (BMU burpee c2b banded bmu)
4 Power Snatches 135/95 95 / 65 lb
8 Box Jump Overs
[On the 0-5-10-15]:
400m run
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PowerAbs Day 2
(Check In)
See video https://youtu.be/2M8fdnTsSI8
9 MINUTE AMRAP (As Many Reps As Possible)
Level 1
- 10 Burpees
- 10 Tuck Ups
- 10 Plank Walkouts
- 10 Reach Thrus (each side)
- 10 Seated Single Leg Lifts (5 each side)
Level 2
- 10 Burpees
- 10 V-Ups
- 10 Plank Walkouts
- 10 Reach Thrus (each side)
- 10 Seated Leg Lifts
Planned: Mon,Aug30,2021 Tue,Aug24,2021 Tue,Aug17,2021 Tue,Aug10,2021 Tue,Aug3,2021 Thu,Oct29,2020 Fri,Oct23,2020 Mon,Oct12,2020 Tue,Oct6,2020
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