Front squat WOD 061109
"pack" - as rx'd
-1000m on concept II rower, 30 SPM, (whatever that means)
-CFWU (o/h squat, samson stretch, situp on inclined bench with 6lb medicine ball, back ext on 45', pullup and dip on gravitron with 50 lb. assist) *3 rounds*10 reps each
-WOD 5*5 Back squats:
bar (45lbs.); bar; 65lbs, 85lbs, 95lbs.
wod was too light, need to start at least 95lbs next time!
-Shane
-1000m on concept II rower, 30 SPM, (whatever that means)
-CFWU (o/h squat, samson stretch, situp on inclined bench with 6lb medicine ball, back ext on 45', pullup and dip on gravitron with 50 lb. assist) *3 rounds*10 reps each
-WOD 5*5 Back squats:
bar (45lbs.); bar; 65lbs, 85lbs, 95lbs.
wod was too light, need to start at least 95lbs next time!
-Shane
posted by firefighterwannabe at 10:30 AM
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