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Back Squats & Sleds

By 02/04/2011No Comments

:startwod:

Warm Up

Mobility and Line Drills

3 Sets of Back Squats 3 – 5 reps @ 30 – 50%

Strength Workout

Back Squat
If you are on week #2-

Set #1 is 3 reps @ 70% of your “working” one rep max.

Set #2 is 3 reps @ 80%

Set #3 is 3 reps (or more) @ 90%
then:

Conditioning Workout
5 Rounds for time (2 – 3 min rest between sets)
40 Meter Tire Drag Sprint 45Men/25Women
40 Meter Backwards Tire Drag Spring 45Men/25Women
immediately after you complete the 5 Rounds
2 Min Max Rep Box Jumps 30Men/24Women

or

3 Rounds for time of

Prowler Push High Bar 20 Yards 90M/50W

Prowler Push Low Bar 20 Yards

Tire Drag 20 Yards 45M/25W

Tire Backwards Drag 20 Yards


Endurance Training (Optional) 3 + hours after CF

Cover as much distance as possible in 30 Min
If no CF Today cover as much distance as possible in 60 mins

:endwod:

Steven