January 10th

heavy squat

1. competition stance squat: 80% x 2 reps x 5 sets

2. front squat: 85% x 1-3 reps x 2

sets

3. pause squat (pause at parallel): 75% x 4-6 reps x 2 sets

Wod:

WORKOUT 12.5

MENincludes Masters Men up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:

100 pound Thruster, 3 reps

3 Chest to bar Pull-ups

100 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100 pound Thruster, 15 reps

15 Chest to bar Pull-ups

100 pound Thruster, 18 reps

18 Chest to bar Pull-ups

100 pound Thruster, 21 reps

21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOMENincludes Masters Women up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:

65 pound Thruster, 3 reps

3 Chest to bar Pull-ups

65 pound Thruster, 6 reps

6 Chest to bar Pull-ups

65 pound Thruster, 9 reps

9 Chest to bar Pull-ups

65 pound Thruster, 12 reps

12 Chest to bar Pull-ups

65 pound Thruster, 15 reps

15 Chest to bar Pull-ups

65 pound Thruster, 18 reps

18 Chest to bar Pull-ups

65 pound Thruster, 21 reps

21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.