WOD 8 Nov: More 5/3/1 on the back squat

08 Nov

Strength: Back squat – 5/3/1 strength protocol working off 90% 1RM perform 3 @ 70%, 3 @ 80% and 5+ @ 90%

Metcon: 15 min AMRAP of 100m row, 10 pull ups, 10 push press (40/25)

3 thoughts on “WOD 8 Nov: More 5/3/1 on the back squat

  1. Short sprint rows again 🙂 Anything over 300m ish and I get left behind…

    Rx: 6 rounds and the row (could have maybe also squeezed in the pull ups, had a late start to the WOD as had to wait for others to finish the row for a machine to become available. That is not a request to get more rowing machines, or to program more rowing. Please. Thank you.)

  2. Rx: 5 rounds. It’s the pull ups that slow me down – I can kip but find it hard to string consecutive kips together in quick sucession.

  3. 6 rounds + row + 7 PUs ……first time I have ever attempted to kip in a WOD. Can’t link them very well/at all, hands in tatters. Its supposed to be fun….move on. 100 m row seems a bit on the short side…..lots of strap faff. Loved the push press though!

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