WOD LOG
 | Wed, Aug 10 2022 |  |
| WEEK 4 TEMPO BSQ 3 SEC ECC 3 SEC ISO | SKILL SPEED MEDLEY |
WEEK 4 TEMPO BSQ 3 SEC ECC 3 SEC ISO
(Weight)
SKILL:
WEEK 4- LAST WEEK
TEMPO BACK SQUAT (3 SEC ECCENTRIC + 3 SEC ISOMETRIC)
WORK AT 50% OF YOUR 1RM BACK SQUAT FOR 4X5 (INCREASE FROM LAST WEEK)
3 SECOND ECCENTRIC, 3 SECONDS ISOMETRIC PAUSE AT THE BOTTOM OF REP THEN EXPLODE UP
ACCESSORY WORK
KB GOBLET SQUATS 2X10
SINGLE LEG RDL (8 REPS PER SIDE) 2X8
| 0% |  | |  | 0% |
| Devin | 185 Rx | | | Dustin | 185 Rx | | | Brandon | 175 Rx | | | Allison Mu | 165 Rx | | | Lindsay | 115 Rx | |
|
SKILL SPEED MEDLEY
(Time, Adv, Sca, Fdn)
WOD:
SKILL SPEED MEDLEY
5 MINUTE CAP
3/2 ROPE CLIMBS
75 UNBROKEN SINGLE UNDERS
10 UNBROKEN SINGLE LEG SQUATS, LEFT
10 UNBROKEN SINGLE LEG SQUATS, RIGHT
HANDSTAND WALK COURSE
2 MINUTE BREAK
5 MINUTE CAP
2/1 ROPE CLIMBS
50 UNBROKEN DOUBLE UNDERS
10 UNBROKEN SINGLE LEG SQUATS, LEFT
10 UNBROKEN SINGLE LEG SQUATS, RIGHT
HANDSTAND WALK COURSE WITH PIROUETTE START
2 MINUTE BREAK
5 MINUTE CAP
1 ROPE CLIMB
25 DOUBLE UNDERS CROSSOVERS
10 UNBROKEN SINGLE LEG SQUATS, LEFT
10 UNBROKEN SINGLE LEG SQUATS, RIGHT
HANDSTAND WALK COURSE
RX+-ABOVE
RX- CAN BREAK UP, (SINGLES, DOUBLES, DOUBLES) 12 HSPU
RX2- 5 RING ROWS, SINGLES OR CAL BIKE, GOBLET SQUATS,
| 0% | | | | 0% |
| Lindsay | 14:35 Adv | 3:50,4:59, 5:46 | | Brandon | 12:42 Rx | 3:54/5:06/3:42 | | Dustin | 8:29 Sca | | | Erica M | 8:32 Sca | Rx except HSPU | | Devin | 11:03 Sca | All Rx except banded pistols |
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