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Tuesday 10/24 WoD

23
Oct

Tuesday 10/24 WoD

SKILL/STRENGTH

FITNESS
Back Squat
Part 1: 5-5-5
Part 2: then accumulate 15 paused reps at -85%

*Notes:
– Build over the first three sets to a challenging but technically sound set
– Paused reps are performed at 85% of today’s heavy set of 5
– Full three second count pause right at parallel

*TIME = 20:00

PERFORMANCE:
Back Squat
40 Paused Reps @ 90% of last week’s top set of 5

*Notes
– If athletes did not perform last week’s back squats (in Weekly Extra Work), they should perform that workout here.
– Athletes may accumulate the reps in any way, but should keep all sets submaximal and technically sound.
– Slow eccentric, full three count pause not at the bottom, but right at parallel.

**TIMECAP: 20:00

WOD

FITNESS
Assault Bike or Row
6 Sets: 0:45 @ 9-10

*Rest = 3:00

**Notes:
– Limit it to three athletes of similar height, to allow 0:15 for transition between athletes: athlete 1 works from 0:00-0:45, athlete 2 from 1:00-1:45, athlete 3 from 2:00-2:45, athlete 1 is back on the bike at 3:45

PERFORMANCE
Assault Bike or Row
6 Sets: 0:45 @ 9-10

*Rest = 3:00

**Notes:
– Limit it to three athletes of similar height, to allow 0:15 for transition between athletes: athlete 1 works from 0:00-0:45, athlete 2 from 1:00-1:45, athlete 3 from 2:00-2:45, athlete 1 is back on the bike at 3:45″

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