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WOD for Wednesday 071812 – Click Here For Today’s Schedule
Back Squat
Establish 1RM
–Rest–
5 Rounds for Max Reps:
1 Min Russian KB Swings  (70/52)
Rest 30 Seconds
1 Min Situps
Rest 30 Seconds

Finisher:
Double KB Situps
3 sets of 10

Post Back Squat Loads and Workout Time to Comments
For the Back Squat, take 12-15 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.  Do your best to NOT fail on any reps.  It’s ok to leave something in the tank for next time.  Make sure you squat below parallel and don’t forget to put your PRs up on the PR BOARD!

For the conditioning workout, count your total reps.  Note the swings are to be heavier than you might normally use and should be Russian, not American.  For the situps, use an Abmat, unanchored, or the GHD if you’re capable.

For the finisher, grab two KBs or Dumbbells and perform 3 sets of 10 Situps with your hands extended over your face/head.

Fixing your KB Swings!
[youtube]http://www.youtube.com/watch?v=oejUoGXXSI4[/youtube]

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