friday 12/18

Squat/Pull-Up Couplet

Lift, Back Squat 3X3 add 10 lbs to last squat

3 Rounds, don't worry about the time

Max Reps Body weight back squat (If you weigh 180lbs, that's how much you should be squatting)

Max Reps Pull-ups

Write down how many you get for each on each round and total, post to comments.

New Feature, I'm going to post a body weight WOD in addition to the regular WOD for those of you who don't have access to weights


Run 400m
50 squats
40 Push ups
30 Sit ups
20 Box Jumps (do on a park bench, anything about 20-24" high or sub tuck jumps)
10 Burpees
Run 200m
25 Squats
20 Push ups
15 Sit ups
5 Burpees
Run 100m
20 Squats
10 Push ups
10 sit ups
5 Burpees
Run 400m

1 comment:

  1. 45, 36, 32 on squats. 12, 11, 10 on pull-ups. -Andy Burton