WOD: 7.22.14

“All you need in this life is ignorance and confidence — and then success is sure.” – Mark Twain

Photo 1-5-14, 7 45 01 PM

Fitness:

Strength:

“Back Squat 1RM”

Back Squat
10,5,3,2,1,1,1,1
For Max Weight

WOD:

Watch a video for this workout“Tabata Something Else”

Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Squats
Tabata intervals (20 seconds work/10 seconds rest x 8 rounds) for each exercise, with no rest between exercises.
Score is the total reps from all four stations (32 intervals).

Performance:

Strength: Dynamic Effort Lower Body

Safety Squat Bar Squats @55% of Box Squat 1RM for 8 sets of 2 with green band.

Deadlift @50% for 8 sets of 1 with green band.

 

WOD:

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

  •    10 overhead squats

  •    10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

  •    12 overhead squats

  •    12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

  •    14 overhead squats

  •    14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds