S/S/S:
Back Squat
8×2 @ 75% of 1RM
90sec Rest between sets
Post weight used to Comments/LogWOD
Back Squat 1RM set on 3Oct (Click here for a refresher)
So, as soon as you rack your weight, look up at the clock. Figure out 90 seconds from that spot. That is when your next set starts.
WOD:
“Shooter’s Choice”
4 Rounds For Time:
-Pick one; 15 Handstand Push Ups or 6 Push Press @ 135/100
-Pick one; 15 Weighted Sit-Ups @ 50/30 or 7 Toe2Bar
-15 Banded Good mornings*
Post time to Comments/LogWOD
*spend 45 seconds doing the banded good mornings, do NOT rush through these. Nice controlled pace. Use the FULL 45 seconds.
X-tra Work:
3 sets Reverse Hyperextensions 12-15 reps
If you skip these, you are wrong….
Homework (Done on your own outside of class):
10 Minute Squat Test
Video courtesy of Mobility WOD. On this 10 minute Squat Test, do as Kelly demonstrates. Get on top of a box (keep it at 20″), get to the bottom of a squat, work your way over t one side, drop the foot to allow you to go even deeper into the squat on the one knee. Maintain proper knee positioning (as he goes over here), then work your way over to the other side and do the other knee. Continue doing this for 10 minutes.
CrossFit Team Offutt Tactical Fitness 