WOD for Wednesday, Aug 05, 2020

Back squats

Back squat
70% of 90% 1RM x 3 reps
80% of 90% 1RM x 3 reps
90% of 90% 1RM x 3+ reps

*Percentages counted from 1RM are

*Count from the same weight as last week. Warm up for work sets can be: 40% x5, 50% x5 and 60% x3. Work sets performed every 3 minutes. The plus mark in the last set means you will do as many reps as you can with a solid technique.


As many reps as possible in 10 minutes

Front squats (bar from from the floor)
@40% from 1rm front squat

*Every time you drop the bar you need to do

5 bar over burpees
200 m run

before you can continue with squats

*Score is the number of front squats.