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Competitive Fitness 12.14.13

13
Dec

Competitive Fitness 12.14.13

Prep work
3 rds not for time 15 min cap
Double-Unders x 40 reps
Muscle-Ups x 3-6 reps
Toes to Bar x 10 reps

 

Strength:
Back Squat
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 85%
Set 3 – 1 rep @ 90%
Set 4 – 5 reps @ 80-85%
Set 5 – 3 reps @ 90-93%
Rest 2-3 minutes between sets.

 

WOD:

For time
Row 1000 Meters
50 Back Squats 135/95
50 Chest-to-Bar Pull-Ups

Cool down
Mobility

 

**Post results to “Leave a Reply” Section**

 

5 Responses

  1. Sarah H

    Happy with squats!- did strength work high end of %’s for me- looking forward to PR squats I know in this area I am getting stronger!
    Got my toes to bar couple random times today!!!! Other than that knees to chest- my mermaid was broken today- still working on muscle-ups and no double unders…
    WOD: total time 22:20- 4:51row, -14:53-95lbs. 50 back squats!!!! And the killer chest to bar with bandssssss!

  2. Tasha M

    Doing much better at Double Unders. When I started I could not do 1!
    Toes to bar also much better, almost reaching the bar.
    Back Squat:
    5 reps: 85lbs
    3 reps: 90lbs
    1 rep: 100lbs
    5 rep: 85
    3 reps: 100 (most I’ve attempted)
    17:50 for time: Row time was 2:52, Used 60lbs for squat and for chest to bar the first 15 I used thick green band and for rest I added a red band.

  3. Tina

    Back Squat

    5 reps @170
    3 reps @ 190
    1 rep @ 205
    5 reps @190
    3 reps @ 215

    Thanks to Tanya for pushing me the other day and helping me get out of my own head.

    WOD – 15:58

  4. sandra

    Muscle ups i will get you yet. double unders were not as great as usual with a sprained ankle it ached after I am glad we didnt have to run. Squats 165-175-185 then x5 at 175 x3 185. I was bad I also did 1 more at 1 set of 195. Row and wod squat 95# off of rack 14:45 time

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