Time: 5:00 a.m.
Overhead squat 5 x 1
Front squat 5 x 1
Back squat 5 x 1
Try to increase the load on each of the fifteen sets. We're doing this one at school due to the need for bumper plates for OHS. Also - we get three squat racks with no interruptions.
Then . . .
Seven rounds for time of:
10 One-legged squats, alternating (1 left + 1 right = 2 reps)
12 Ring dips
15 Pull-ups
There are progressions that lead up to the one-legged squat (a.k.a "pistol") - we will make use of them in this workout. If you haven't already seen the video in the CFJ, I'll demonstrate before we do them.
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3 comments:
Do you recall which CFJ the demo was in?
Also, maybe I'm just missing the FIFTEEN ROUNDS part somewhere...but are we FOR SERIOUS doing FIFTEEN ROUNDS of the first WOD for Wednesday??? NTTAWWT.
Not 15 rounds . . . 15 sets . . . and really just 15 reps since each set consists of 1 rep.
I'm not sure about the CFJ.
I'll be posting a video of me doing double-unders here very soon. I'm very close. I can now, consistently and in a coordinated manner, alternate single and doubles.
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