October 31 – Happy Halloween

Posted: October 30, 2014 in WODs

And my parting gift to you is:

SWOD:
Squat 5 RM, 3×5 @ 90% of 5 RM

WOD:
Box Jump Squat Progression
5 reps @ 20”
5 reps @ 24”
5 reps @ 30”
Then:
10-1 Back Squat Ladder @ BW
Between each set do 20 lunges

Box Jump Squat:
(This is the Best video I could find, you will do a full depth squat with no box and explode in to a Box jump.)

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Comments
  1. Gerard says:

    5 RM 255#
    WOD: 175# 14:04

  2. GP says:

    185 for 5 RM
    165 for the 3×5

    Used 155 for the WOD, 17 something- tough after a week off!!

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