1/2/2015

1
Jan

1/2/2015

Strength is a quick 3 sets of 5 back squats (15 minutes max), so stay sub-maximal, but ensure that the 3 working sets are heavy enough to feel them. The metcon is a simple sandwich, starting and ending with wall ball shots. You may do strict or kipping HSPUs or scale to a progression such as wall walks, stink bugs, or DB presses.

Strength

3×5 Back Squat
(15 minutes)

Conditioning

For time:
50 wall ball shots, 20/14#
20 box jumps, 24/20″
20 HSPU
20 box jumps, 24/20″
50 wall ball shots, 20/14#

3 Responses

  1. admin

    Tanya 16:18 sc
    Trish 73 / 12:56 sc
    Nate 185 / 13:47 rx
    Ryan 215 / 20:16 sc
    Moog 135 / 18:41 sc
    Ben 205 / 12:25 sc

  2. Sarah

    Grant 305/10:38 Rx
    Mike D 295/11:43 sc
    John D. 245/11:57 sc
    Gabe 255/11:29 30″/sc
    Matt 135/13:03 sc
    Aileen 145/10:17 sc
    Dinger 200/11:43 sc
    Britt 145/11:43 sc
    Deery 345 PR/7:42 sc
    Kate 185/8:31 Rx
    Dustin 255/12:25
    Pavan 155/13:39 sb
    Molly O. 95/11:33 sc
    Joe 220/14:06 5 hspu/sb
    Danielle 105/12:14 17 hspu!
    Frank 220/12:28 sb
    Megs 155/13:25 Rx
    Panos 155/work