15 May 2015 – WOD

Just to be clear, I was not wearing my wrist straps to back squat... there was a strict press immediately after this, I swear!

WORKOUT OF THE DAY

A) EMOM x 10
Even: 3 Back squat
Odd: Vertical pull

B) Beginner
Back squat: 3 x 10 @ 20-30kg, Tempo 2020
60 seconds rest between rounds

B) Intermediate & Advanced
Back squat: 3-5 x 10 @ 45% 1RM, Tempo 2020

C) 10 minutes to get as far as possible up the following ladder:

"Skill Focus"
2, 4, 6... Front rack lunge (60/40 kg)
10 Shoulder taps

"Fitness Focus"
2, 4, 6... Goblet lunge (16/12 kg)
20 second Handstand hold

Not sure what Skill Focus and Fitness Focus are? Check out this blog.