Monday, 13 August 2012

20rm back squat death

wod#1
3x5 Low bar back squats @ 130kg pr (3 min rest between)
then
20rep back squat @ 100kg pr

wod#2
rowing intervals
1min row/1min rest = (263m @ 1:54/500m @ 25s/m)
2min row/2min rest = (533m @ 1:52.5/500m @ 24s/m)
3min row/3min rest = (751m @ 1:59.8/500m @ 23s/m)
4min row/4min rest = (1000m @ 2:00/500m @ 23s/m)
3min row/3min rest = (760m @ 1:58.4/500m @ 24s/m)
2min row/2min rest = (512m @ 1:57.1/500m @ 25s/m)
1min row = (289m @ 1:43.8/500m @ 31s/m)

total rowing average = 16mins (4109m @ 1:56.8/500m @ 25s/m)

No comments:

Post a Comment