Sunday, October 27, 2013


Monday, 28 Oct 2013

WarmUp - 10 min 
2 Rds
250m Row
5 Strict Pullups
10 Pushups
15 Situps
Run 200m

Mobility - 10 min
Leg Swings
Hip Extension
Paleo Chair

WarmUp - Back Squat, 2 X 10 @ 50% 1RM
Lift : 3 min Max Effort Back Squat
- produce as much power output as possible with a back squat
- Score = weight x reps, if you selected 70kg as your weight and managed 48 reps your score would be 3360
The athlete can choose any weight.
The athlete can use a rack or take the bar from the ground. 
The athlete can not touch the bar until the start of the 3 minute period.
The movement starts with the bar resting on the back of the athletes shoulders. The athlete must squat down until the crease of the hip is visibly below the height of the patella then stand up until the knee and hip are fully extended.
If the athlete re-racks or dumps the bar early, the WOD ends.
Post Weight Used, Reps, and Total Score

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