April 28 WOD

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Tuesday Strength Day

Buy-in

Row 1,000 meters

100 Doubles (2x Singles)

WOD

Back Squat 3-3-3-3-3

Warm-up with some lighter weight using Rippetoe's Warm-up. Try gradually increasing the weight during you work sets.

Big Dogs & Pack:

as Rx'd

Pups:

Back Squat 10-7-5-5-5*

-- or --

PVC Only Back Squats 30-25-20-15-10**

* Work proper form throughout these lifts. Really concentrate on: weight remaining on heels throughout lift, knees tracking over feet, hip crease drops just below knee level, maintaining a rigid lumbar curve, and driving up from the heels. Use lighter weights.

** Work proper form using PVC and butt ball. Don't go for speed during reps. Work on technique. Feel your body as it moves through PROPER squat techniques. There is no reason to move onto weighted back squats, if we're not properly performing air squats.

Cash-out

50 Burpee Wall Ball Throws*** for time.

Post time on whiteboard.

*** Start standing with ball at feet. Burpee down to ball. From plank position, jump feet forward and medicine ball clean into wall ball throw. It's like mixing one part WTF with two parts STFU!

Later, alligators.