Friday Squats


Friday Squats

WOD for Friday 110212Click Here For Today’s Schedule
Back Squat – 90%                     
5 Rounds For Time:
5 Snatch Grip Deadlift (1¼ bodyweight)
10 Handstand Pushups

Turkish Situps
3 sets of 8 each side

Post Back Squat Loads and Workout Time to Comments
For the strength segment, after warming up perform 5 sets of  single rep Back Squats at 90% 1RM.  These should be heavy, but they are NOT 1RM max attempts.  Make sure you take good rest between these work sets (3-5 minutes). If you happen to get a PR, make sure you post it on the PR Board!

For the conditioning workout, set the deadlift load to 1 1/4 bodyweight and use a snatch (wide) grip.  These are definitely tough on the grip.  You’ll want to use a hook grip most likely.  Scale your HSPUs as necessary.

For the finisher, use a heavy KB and perform 3 sets of 8 Turkish Situps on each side.  A Turkish Sit Up is basically the first part of the TGU.

ENDURANCE WORKOUT tonight at 6pm!

Misha Koklyaev Snatch Grip Deadlift at 400kg for 3!  (at the 1:30 mark)