WOD 1/18/11
100 Air Squat for time + Samson Stretch
Squat– 5/5/5/5/5 + Pigeon Pose + 3 minutes rest
Sand Bag Shuttle Run 30 sec on 15 off X 10 Rds + 3 minutes rest
3 RFT of: 15 each Sand Bag Shouldering/15 Push Ups
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Did the CFHQ warmup.
3 RNFT of:
15 second samson stretch/side
10 overhead pvc squats
10 strict pullups
10 ring dips
10 GHD situps
10 GHD back extensions
Then, back squat:
WU:
45×5
135×5
155×5
Work:
165×5
185×5
205×3
225×1
245 (F)
Haven’t back squatted in far too long, so I felt decent with my results today. 245 is my current PR, so getting 225 and almost getting 245 was good enough for me.
Coach CanaDan
Did the CFHQ warmup.
3 RNFT of:
15 second samson stretch/side
10 overhead pvc squats
10 strict pullups
10 ring dips
10 GHD situps
10 GHD back extensions
Then, back squat:
WU:
45×5
135×5
155×5
Work:
165×5
185×5
205×3
225×1
245 (F)
Haven’t back squatted in far too long, so I felt decent with my results today. 245 is my current PR, so getting 225 and almost getting 245 was good enough for me.
Coach CanaDan
Did OUR warm up! 100 Air Squats for Time= 1:46
Squat- Warmed up with-10@45/5@95/135
Work Sets were- 5@185/205/225/235/245X3
Did Not get to shoulder the sand bag so will add that to tomorrow’s WOD.