Blue Crush

 In WOD

741127_580326361982445_2079011750_oWOD 1/10/13

Back Squat – Find a 1 rep max then complete 2 more singles at 90-95% of your max

 

5 Rounds:

20 seconds of max rep back sqauats @ 70% of your max

40 seconds max rep burpees

rest one minute

Alternate rounds with a partner. Score is number of back squats completed and number of burpees completed.

 

Cash Out: Max Double Unders in 2 minutes

5 Sets of 10-15 Push-Ups & 5-10 Deadhang Pull-Ups

 

Forget the rain. Come Crush this WOD.

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Showing 9 comments
  • Danielle
    Reply

    Back squats? I’m there!

  • sara w
    Reply

    New PR [email protected] (thanks neil). WOD: 35 and 59 (7/12, 7/12, 6/11, 8/12,7/12). Liked this workout!

  • Clint
    Reply

    295 back squat
    29 back squats @ 205
    61 burpees

  • Elyse
    Reply

    210 on BS (10# PR)
    34 BS (first 6 @145, remainder @135) and 56 burpees.

  • K Doubt
    Reply

    210 on BS (15#PR) – Partnered with Elyse and pushed each other along the way!

    WOD 29 BS @ 145#, 50 burpees.

    Awesome rooster crew class! And great WOD today. I love back squats! And with all the motivation from the my partner Elyse and Neal, we PR’d!

  • Scott
    Reply

    Tried PR @ 315 BS (failed twice).
    31 BS @ 210; 60 burpees.

  • Katy
    Reply

    195# 1rm (7# pr), 25 BS @135#, 41 burpees… I’m determine to break 200 just ran out of time today!

  • K Doubt
    Reply

    210# 1RM. (15#pr)

    WOD 29 bs @145#, 50 burpees.

  • K Doubt
    Reply

    Sorry… It’s been a long day. Completely forgot I already posted this earlier today. :-/

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