Friday 10 August 2018 – Box Wash Day 5 & On-ramp Next Week (M/W/F)

Happy Friday everyone! Today is the final day of the box wash and we thank each of you for helping get our house back in order.

Heads up; next week we will be running on-ramp on Monday, Wednesday, and Friday at 0615 so there will be no morning classes on those days.

Now, back to our continued efforts towards being stronger and faster! Today we are after another one-rep max, this time on our Back Squat. Working from the racks, build up to a weight that allows you to do one, solid rep.

You know the drill, as it gets into the heavy range, make smaller weight jumps so you can really dial in that max. Let your coach know you want to use the micro adjust weights because that extra 1.0# or 1.5# sounds just a little cooler.

Once you hit a new PR get ready to knock out today’s WOD; a triplet (heavy front squats, chest to bar pull ups, and double unders) for three rounds for time.

When finding the weight for the front squats, the RX is 185/135. This is designed to be a heavy weight for ten reps, but you don’t want to turn it into a clean workout, so choose wisely. Next, get to the rig for 20 C2B pull ups scaling appropriately as required. Finally, get that rope and knock out your 50 double unders (100 singles). Once you’re finished, do it two more times quickly!

Finish up by cleaning the barbells and then have a fantastic weekend, you earned it.


One Rep Max Back Squat


3 Rounds
10 Front Squats (185/135)
20 Chest to Bar Pull Ups
50 Doubles Unders (100 singles)

0615 – Bar Bells

1630 – Bar Bells


Leave a Reply