Monday, June 21, 2010: 5 x 5 Back Squats

Coming along.  More room in the garage for WODs soon!

Buy-in

Jumprope 1 minute each of: (or row 750m)

• Single unders
• 1-foot alternate
• Double unders

DROM

Gymnastic warmup/skills

Day 2 

BASIC

Upper-body pulling 

5 rounds of: 

• 3 x Kip attempts
• 5 x Dead-hang pull-ups

(band assisted if necessary) 

Core/low back 

3 rounds of: 

• 10 sec. Tuck L-hang
• 10 x Kettlebell swings 

(16/12 kg)

Gymnastic warmup/skills

Day 2

EARLY INTERMEDIATE

Upper-body pulling 

3 rounds of: 

• 5 xDead-hang pull-ups 

(add weight if necessary) 

• 3 x Muscle-up rows
• 3 x kip 

(if learning the butterfly kip) 

Core/Low Back 

3 rounds of: 

• 10 sec. Tuck L-sit on the rings
• 10 x Back extensions

All- 10 squats

Skill

Back squat

WOD

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Cash-out

Max full pushups

Stretching