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Compensate+1

Back Squat 1RM

  • 20min to establish a heavy 1RM for the day.

Warm-Up sets: These percentages are approximate/guidance only.

 

Running Clock: 0:00-20:00

0:00 8 reps at 30-50%

2:00 5 reps at 60-65%

4:00 3 reps at 70-75%

7:00 1 rep at 80-85%

10:00 1 rep at 90-95%

10:00- 20:00 MAX OUT

  • The last 10min is yours to find a 1 rep max at 100%+
  • On maximal lifts rest should be at a minimal 3min no more than 5min.

Compensate+1

Every Min On The Min for 10 minutes:

9 KB Swings (70/53 — Russian)

9 Burpees

 

OPEN/PERFORAMCE – as written

FITNESS – Compensate = 8/8 of each (70/53 — Russian)

 

MIDLINE/RECOVERY

4 “Giant Sets”:
Max Effort L-Sit on Parallettes
20 Banded Good Mornings

Hold the plate across the chest during the weighted hip extensions.
Rest 1:00 between rounds.

Melinda MettenCompensate+1

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