Friday, June 4, 2010

WOD - 20100605



Back Squat
Try for a new 1RM.  You have 20 minutes to see if you can set a new personal best.  Try the following progression of percentage of current 1RM.  Warm up with 5 x 50%, then 3 x 57.5%, then single reps of  65%, 72.5%, 80%, 87.5%, 95%, and 102.5% for a new 1RM.

Followed by

Tabata Push Ups
Three rounds with four minutes rest in between rounds.

Post heaviest squat and lowest round of tabata to comments

5 comments:

  1. Needs ClarificationJune 5, 2010 at 2:31 PM

    Sorry, I don't have this all down yet. How long is one round of push-ups, how long of a rest between each round, and where does the four-minute rest come in?

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  2. i'm so sorry to just get to this now...busy day playing softball at the Recon Classic (end publicity pitch now).

    Tabata is 8 rounds of 20 seconds of work and 10 seconds of rest...so you push up for 20 seconds, rest for 10 seconds, push up for 20, rest for 10 until 8 rounds or 4 minutes (actually 3 minutes and 50 seconds cause the last 10 seconds are rest). Then you take a break for 4 minutes (good time for you partner to do their tabata if you have a partner) and do it two more times. A 'round' is defined as one of the 20 second efforts...so if you manage only 6 push ups in your worst 20 seconds, your score would be 6...make sense?

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  3. 305 on the squat...the formula works great

    4 for the minimum number of push-ups...it was the last set of the last round...arms are still fried

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  4. 345...barley. Had to work for it though. 6 on the push ups. It was in the 2nd round. Blew me up.

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