Warm Up: – AMRAC 8
Bridge run
10 jumping squats
5 burpee pullups
Strength: – Back Squat: 8-6-4-2-1
(Last comp: 7/9/14)
Start @ +5lbs from previous attempt
OR @ 75% bodyweight (sc: 50-60%)
Increase each set by 15% of last set
Once completed, start over +10lbs
Repeat until failure
WOD: – 2014 Games Individual WOD # 9
For time:
1 squat clean (125 / 50 lb.)
1 squat clean (130 / 55 lb.)
1 squat clean (135 / 60 lb.)
1 squat clean (140 / 65 lb.)
1 squat clean (145 / 70 lb.)
Time Cap: 2 minutes
For time:
1 squat clean (150 / 75 lb.)
1 squat clean (155 / 80 lb.)
1 squat clean (160 / 85 lb.)
1 squat clean (165 / 90 lb.)
1 squat clean (170 / 95 lb.)
Time Cap: 3 minutes
For time:
1 squat clean (175 / 100 lb.)
1 squat clean (180 / 105 lb.)
1 squat clean (185 / 110 lb.)
1 squat clean (190 / 115 lb.)
1 squat clean (195 / 120 lb.)
Time Cap: 4 minutes
