1 x 10 10 rep heavy back squat

Score Type:: Total Weight

Strength/Skill
ON A 15:00 RUNNING CLOCK...
Establish Moderate-Heavy 10-Rep Back Squat*

*Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top.

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11/4/2019 - WOD A

Score Type:: Total Time


Workout
3 ROUNDS FOR TIME
15 Front Squats (135/95)|(95/65)
20 Toes 2 Bar

-9:00 Hard Cap-
OPTIONAL COOL DOWN
FOR RECOVERY
2:30 Roll L-Side IT Band & Quad
2:30 Roll R-Side IT Band & Quad


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Workout
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds

STATION 1
20/15 Cals on Rower
then...
Max Burpees
 
STATION 2
20/15 Cals on Rower
then...
Max Double Unders

STATION 3
20/15 Cals on Rower
then...
Run 400m



Workout
A. CONDITIONING
No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.4 at max effort. Do not double up workouts...hit one with everything you've got.
B. NC60 or Open Repeat
C. STRENGTH / SKILL
ON A 25:00 RUNNING CLOCK...
Hike, Run, Bike or Swim*

*Get outside of the gym today and use this time to decompress. What do you want out of the final week of the Open? Visualize yourself in your most ideal position before, during, and after the workout.


11/4/2019 - Boot camp

Score Type:: Total Time

Strength/Skill
ON A 5 MINUTE RUNNING CLOCK ...
Double-Under Practice

Workout
AMRAP x 12 MINUTES
10 Slam Balls
20 Slam Ball Alt. Reverse Lunges
30 Double-Unders


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Comments

Angelo Del Giudice

Angelo Del Giudice 1 month ago / Reply

11/4/2019 - WOD A: 7:22

Angelo Del Giudice

Angelo Del Giudice 1 month ago / Reply

10 rep heavy back squat: 225 lbs
Notes: 40lbs under PR. FELT THE SAME

Rachael Maggio

Rachael Maggio 1 month ago / Reply

11/4/2019 - WOD A: 7:27
Notes: T2B 15,15,20

Rachael Maggio

Rachael Maggio 1 month ago / Reply

10 rep heavy back squat: 135 lbs

ian Bissonnette

ian Bissonnette 1 month ago / Reply

11/4/2019 - WOD A: 8:14
Notes: Very slippery bar

ian Bissonnette

ian Bissonnette 1 month ago / Reply

10 rep heavy back squat: 225 lbs

Kelsey Byrne

Kelsey Byrne 1 month ago / Reply

11/4/2019 - WOD A: 6:10
Notes: 75# and hanging knee raises

Kelsey Byrne

Kelsey Byrne 1 month ago / Reply

10 rep heavy back squat: 145 lbs

Nicole Bouchard

Nicole Bouchard 1 month ago / Reply

11/4/2019 - WOD A: 6:45
Notes: 65# Knee raises

Nicole Bouchard

Nicole Bouchard 1 month ago / Reply

10 rep heavy back squat: 145 lbs

Zachary Perry

Zachary Perry 1 month ago / Reply

11/4/2019 - WOD A: 5:32

Zachary Perry

Zachary Perry 1 month ago / Reply

10 rep heavy back squat: 225 lbs

Jeffrey Matthews 1 month ago / Reply

11/4/2019 - WOD A: 8:20
Notes: 95 lbs front squat

Jeffrey Matthews 1 month ago / Reply

10 rep heavy back squat: 185 lbs

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