Lift Big, Big Lift
FREE Gymnastics Seminar for all CFD Athletes!
Saturday, September 29th – Register here
WOD for Friday 091412 – Click Here For Today’s Schedule
Back Squat
Establish 1RM
–Rest–
On the minute for 10 minutes:
3 Front Squats
Max Rep Double Unders
Finisher:
Turkish Get Ups
10 reps each side – as heavy as possible
Post Back Squat Loads and Double Unders Completed in Workout to Comments
For the Back Squat, take 20-25 minutes to warm up and set a 1RM for the day. You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM. It’s ok to leave something in the tank for next time. All reps must be squatted below parallel. Don’t forget to put your PRs up on the PR BOARD!
For the conditioning workout, set Front Squat to 75% 1RM. Complete 3 reps at the start of each minute and then max rep double unders for the remainder of the minute.
For the finisher, perform 10 TGU on each side as heavy as possible. You can break up reps any way you choose.
ENDURANCE WORKOUT tonight at 6pm!
Human Turkish Get Up
[youtube]https://www.youtube.com/watch?v=T3gQjVPaqUY[/youtube]