12/4/2014 – WOD

3
Dec

12/4/2014 – WOD

The “7/13” squat consists of 7 front squats and 13 back squats. From a rack, do 7 front squats, rack the bar, and immediately do 13 back squats. Do not do many full sets of this as it will tax you – rather, warm up your front and back squats with a few reps each and then do only 2 or 3 full sets. Goal weight is about 60% of your back squat. For example, if Rich has a 1RM back squat of 300#, he might warm up with a few FS’s and BS’s at 95, 135, and 155#. Since his goal is to hit 180 (60% of 300#), he might do his first full 7/13 set at 165# to see how it feels. Then he might go to 180# for his second full set. Based on that, he may decide to stop or add weight.

Strength

Take 20 minutes to find your max 7/13 squat

Conditioning

10 rounds for time:
5 pull ups
4 burpees
3 deadlifts, 250/175

1 Response

  1. Coach P

    Megs 120/11:31 155#
    Frank 115/10:36 135 sc
    Danielle 75/10:02 blue sc
    Julia 105/10:39 105 blue
    K 105/12:59 185
    Molly 115/8:20 135 rr
    Britt 110/8:45 145 rr
    Ashley 115/8:30
    Mike 185/8:30
    Marc 185/6:04
    Gabe 205/9:35
    Dustin 185/10:10
    Plentus 230/5:23
    Vin 5:48
    Juliet 45/8:48 45 rr
    Joe 155/8:08 225
    Ben 145/9;48 225
    Kate 145/5:53 Rx
    Deery 225/7:32 sc
    Grant 225/4:56 Rx
    Rachael 100/12:03 135
    Ditty 100/11:48 135 band
    Pavan 115/12:00 185