20 Rep Crusher
WOD 7/5/12
1X20 Back Squat
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%. If you’ve never done this, start at 70% of your max.
-then-
For Time:
Run 800m
50 C2B Pullups
Run 800m
Mark your calendars; We will be holding an event Sunday, July 15 from 1-3pm. It won’t be a competition; just a bada$$ workout we hope everyone is willing to take on!
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12:18 RX. The July 4th workout looked really fun. I wish I could’ve been there, but had a forced rest day due to a knot in my lower back. Need to be 25 years younger.
Last week I did 2×10 at 95# so today I lowered it to 75# and got the 1×20.
I was 18:36 on the WOD using r/b for the first 25 pull ups then added purple for the last 25. (I was only getting 3 or 4 at a time after the first 10 or so.)
Judging from the size of the class, I’m thinking some of us had a real happy 4th!
Finally completed a full set of 20 reps on the squats. 12:21 on the WOD (c2b pullups, row instead of run)
140#x20
16:45 doing regular pull ups.
185×20
13:05 red/blue bands
105#x20
15:47 with unassisted pull ups