01 Jun 2016 – WOD

WORKOUT OF THE DAY

A) Strength / Stamina: Back squat

A1) 10 minutes to establish a heavy set of 4 reps

A2) Every 3 minutes complete a set of back squats:
10 reps @ 75%
3 reps @ 95%
15 reps @ 70%
3 reps @ 90%
20 reps @ 65%

B) Gymnastics

Every minute, on the minute for 15 minutes (5 sets per movement), alternate between
Minute 1: 40 seconds chinese plank, supine
Minute 2: 7/7 Pistol
Minute 3: 1-2 Legless rope climb

PS Did anyone see Spencer Hendel's legless rope climbs?? Holy Bejezus.