Strength:
Back Squat 3-3-3-3-3
*Build to 3RM
WOD:
Every 1:00 For 10 Rounds
Odd: :30 Max Back Squats @ 50% 3RM
Even: 15 Strokes on the Rower for Max Calories
Purpose of the Workout:
Piggy-backing off what we did last Monday with our back squats, today we are going to build up to a heavy set of 3 repetitions or a 3RM. If you attended last Monday’s class, you should have a pretty good idea of what you are building to for a set of 5 so the objective today is to add more weight for these sets of three!
Our strength biased WOD today features cycling or “repping out” lighter weight for back squats and powerful strokes on the rower. Each minute we will be repping out :30 of back squats and on the next minute we have 15 strokes to get as many calories as possible. The purpose of limiting the amount of of strokes is to maximize that power output on each one and make it less about our endurance.