March 14, 2011 WOD

Strength:

Back Squat 5 x 3
This is an opportunity to look back at the amount you've lifted for 5 x 5. Obviously we want each of these five sets of 3 to be heavier than what you can do for 5 x 5. Use the data you've recorded to set a starting point for set number one. You do know what that amount is right??

Met-con:
Trainer's WOD (from 12/3)

12 min amrap

7 ring dips
5 box jumps 24"
7 pushups
5 front squats 135
 
Scaling:
 
Either use a band on the rings or do bench dips/box dips
scale height of box appropriately ie 18", 12", 6"
Use barbell at appropriate height in rack to scale pushups
Scale weight of front squat, or if you have not mastered the front squat, do barbell back squat with appropriate load.

Sergio Ring Dips

The white board for March 14, 2011