Wednesday 150701

No Childcare Wednesday 9am. Sorry for short notice.

Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)
Rest 2 minutes, and then…
For time:
Row 500 Meters
50 Burpees Over the Erg
Competition:
A. Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean
Build over the course of the ten sets.
B. Back Squats Above, and then…
One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)
Use the same weight as last week, and aim to beat last week’s result.
C. Every minute, on the minute, for 12 minutes:
Speed Deadlift x 4 reps @ same load used last week
D. Class WOD