5-4-3-2-1

  • February 3, 2015
  • By :
Adam
Adam

Warm-up
Grab a box + Barbell
10 Cal Strapless Row
10 Box Jump & overs
10 Step Ups (each leg – with barbell)
10 Pike Push Ups
10 Bulgarian Split Squats (each leg – with barbell)
Repeat – Add weight

– Mobilize Squat Position

Strength
Spend 20 Minutes working up to a 1RM Back Squat

WOD
5 Minutes of Rowing
4 Minutes of Box Jump Overs/Toes to Bar- Switch every 10 reps
3 Minutes of Muscle-ups
2 Minutes of Pistols
1 Minute of Strict Handstand Push-ups

Sub strict pull-ups for muscle-ups if unable to complete

6 Comments

  • Tom Kuchenreuther

    02/04/2015 @ 5:24 pm

    BS: 345 – 30# PR

    WOD: 177 (85-51-6-25-10)

  • Dave Chaput

    02/04/2015 @ 3:51 pm

    BS: 285, failed 300
    WOD: 207 (103-71-14-12-7) was happy I was able to attempt a few pistols

  • biscoe

    02/04/2015 @ 1:07 am

    back squat x1: 435 (pr)
    wod: 200 (can’t remember the breakdown)

  • Kurt Brumme

    02/03/2015 @ 2:47 pm

    BS: 275 (going in the wrong direction)
    WOD: 216 (104-65-6-32-9)

  • Brendan Caslin

    02/03/2015 @ 2:27 pm

    Squat: 355
    WOD: 264 (103-95-13-43-10)

  • Marc Piccuirro

    02/03/2015 @ 1:01 pm

    350 is a 5lb PR
    239: 81-90-15-40-13

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