20131028

Monday, 28 Oct 2013

WarmUp - 10 min 

2 Rds

250m Row

5 Strict Pullups

10 Pushups

15 Situps

20 PVC OHS

Run 200m

Mobility - 10 min

Leg Swings

Hip Extension

Spiderman

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 RULES

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