WEDNESDAY 6-9-21

Back Squat for load:
#1: 7 reps @ 71%
#2: 5 reps @ 76%
#3: 3 reps @ 81%
#4: 7 reps @ 76%
#5: 5 reps @ 81%
#6: 3 reps @ 86%
#7: 7 reps @ 81%
#8: 5 reps @ 86%
#9: 3 reps @ 91%
This is our third week of Squat Waves. Remember, these are off of our 5 Rep Maxes.
We have the same Rep Scheme but adding 3% to last Monday’s weight.

Scoring: Load

Athletes Notes

Based off of your 5 Rep Max.

These are done as waves. Hit the first 7,5,3. Then Rest as needed before hitting the next 7,5,3.


50-40-30-20-10 reps for time of:

Kettlebell swings
Sit-ups

♀ 16-kg KB ♂ 24-kg KB

Scoring: Time

Categories: WOD

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