WOD 11/01/2021
A2: Warm Up – 3 RFQ of:
12/10 Calorie Air Bike
5 Press (45/35/15#)
10 Jumping Squat
10 Deadlift
12/10 Calorie Air Bike
5 Press (45/35/15#)
10 Jumping Squat
10 Deadlift
..
B: Shoulder Press (10/8/6/4/2)
Ideal loading=
10 reps = 60%+
8 reps = 70%+
6 reps = 75-80%
4 reps = 80%+
2 reps = 90%+ @ Tempo; Rest 60-120 Seconds between sets
– 12 Minute Cap
10 reps = 60%+
8 reps = 70%+
6 reps = 75-80%
4 reps = 80%+
2 reps = 90%+ @ Tempo; Rest 60-120 Seconds between sets
– 12 Minute Cap
…
C: Back Squat (10/8/6/4/2)
Ideal loading=
10 reps = 60%+
8 reps = 70%+
6 reps = 75-80%
4 reps = 80%+
2 reps = 90%+ @ Tempo; Rest 60-120 Seconds between sets
– 18 Minute Cap
10 reps = 60%+
8 reps = 70%+
6 reps = 75-80%
4 reps = 80%+
2 reps = 90%+ @ Tempo; Rest 60-120 Seconds between sets
– 18 Minute Cap
…
*D: Deadlift (10/8/6/4/2)
Ideal loading=
10 reps = 60%+
8 reps = 70%+
6 reps = 75-80%
4 reps = 80%+
2 reps = 90%+ @ Tempo; Rest 60-120 Seconds between sets
10 reps = 60%+
8 reps = 70%+
6 reps = 75-80%
4 reps = 80%+
2 reps = 90%+ @ Tempo; Rest 60-120 Seconds between sets
