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 | Mon, Oct 8 2018 |  |
 | Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE! |
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| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (635 days ago) |
| METCON 10/8/18 | WARM UP 10/8/18 | 5RM BACK SQUAT 10/8/18 | SHRED 10/8/18 |
METCON 10/8/18(Time, Rx+, Rx2, Rx3) For time and MAX weight: 6 min to Complete: 80/60 Cal Machine REST w/ time remaining ----------------------------- 7 min to Find: 5RM Back Squat from rack ----------------------------- 8 min To Complete: 21-15-9 Back Squat (135#/95#) Machine Cals ***Please add your times together for parts 1 and 3 and record them on this tab. Please record your 5RM back squat on 5RM back squat tab. Goal: Finish timed portions under 10 mins total, go as heavy as possible on back squat. Tip: Leave a little bit in the tank on part A of the workout. If you have a goal number in mind for your 5RM, consider doing a couple singles until you get to that weight to decrease fatigue. Pick a weight you feel confident with for your first attempt, then go for broke on any additional attempts. Sprint Part C! Rx+: Machine 100/80 Calories, 165#/115# Rx: As written Rx2: 115#/75# Rx3: 60/40 calories, 75#/55#
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