OPEN:
Strength:
Back Squat 5,3,2,
Focus: Absolute Strength. This means getting the most force out of a single effort. Meaning your set of 2 should be your NEW 2 rep Max. And, (IMPORTANT NOTE!!!) make sure you keep track of this weight, as you will need it later this week.
Picture courtesy of Mobility WOD. K-Starr showing proper positioning in the Back Squat. Notice the good lumbar curve, feet firmly attached to the ground and slightly pointing out, knees tracking over the toes, elbows high enough to not overly pinch the wrists, and neutral head position.
3 Min rest between sets
So, as soon as you rack the weight, look up at the clock. You WILL start the next set EXACTLY 3 minutes later.
Post weight from 2 rep set to comments/www.logwod.com
WOD:
For Time:
50 Alternating reverse lunge w/ Front rack (135/95)
50m Bear Crawl
50 Ab-mat sit-ups
50 Alternating reverse lunge w/ Front rack (135/95)
Post time to comments/www.logwod.com
Video courtesy of EricCressey.com. For the lunges, you’ll take the bar out of rack in the front squat rack position. Unlike in the video, you’ll alternate legs every rep.
Cash Out:
5 rounds of 1min AMRAP of Rev Hyper Extensions
COMP:
Strength:
-Weighted Pull-up 5,3,2, drop back to 5rep weight and go to failure
-Back Squat 5,3,2, drop back to 5rep weight and go to failure
3 min rest between sets
Post weight from 2 rep set of both lifts to comments/www.logwod.com
Post reps from last set/thoughts of how that set went, to comments
WOD:
For Time:
50 Alternating reverse lunge w/ Front rack (135/95)
50m Bear Crawl
50 GHD’s
50 Alternating reverse lunge w/ Front rack (135/95)
50 Body Weight Back Squats
Post time to comments/www.logwod.com
Cash Out:
CrossFit Team Offutt Tactical Fitness 