WOD Blog
 | Tue, Sep 7 2021 |  |
| Tue Sept 7 2021 Accessory Pushing | Tue Sep 7 2021 Back Squats | Compounding Interest |
Tue Sept 7 2021 Accessory Pushing
(Check In)
September to Remember Challenge
Accessory: Pushing
2 Sets for Quality:
10 Weighted Tempo Push-Ups
20 Banded Triceps Extensions
20 Banded Pull Aparts
5 Strict Ring Dips
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Tue Sep 7 2021 Back Squats
(Weight)
Back Squats
5 sets
All Sets Based on 1RM Back Squat
Set 1-2: 6 @ 70%
Set 3-4: 5 @ 75%
Set 5: 4 @ 80%
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Compounding Interest
(Time)
'Compounding Interest'
5 Rounds:
20 Double Unders
10 Overhead Squats 95/65 65 / 45 lb
Directly Into..
1 Round:
20 Overhead Squats 95/65 65 / 45 lb
100 Double Unders
Strategy
- In the first portion of the workout, we want to move quickly on the barbell and breathe on the jump rope.
- While we want to move quickly on the barbell, we want to be sure that we are achieving full depth on each rep as well as standing up fully on each rep.
- In the second portion, we can aim to complete the overhead squats in 1-3 sets. Same for the double unders.
- If we hold on for 1 or 2 big sets on the barbell in the second portion, we can expect the arms to feel fatigued going into the double unders. If we tend to struggle with double unders, we should plan to break at least once on the barbell to give the arms some relief.
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