WOD Tue. Apr. 16

April 15th, 2013
by:

Basics – Practice Back and Front Squats with PVC and/or light weight.

Level 1/2
Back Squat
Perform 2 warm-up sets of 8-10 reps
5 Back squats at 80% of 1RM
5 Back squats at 85% of 1RM
Level 2 – 20 Reps at whatever weight you think you can handle without stopping.
Level 1 – 5 Back squats at 80% of 1RM

Jorge
(The weight listed below is the rx weight, but this should be 75% or less of your 1RM. So scale accordingly! Basics should do 65#/45# or less. Also, unless you’re able to do as RX’d do sit-ups versus GHDs.)
For time:
30 GHD sit-ups / 60 sit-ups / 30 sit-ups
155/100# Squat clean, 15 reps
24 GHD sit-ups /48 sit-ups / 24 sit-ups
155/100# Squat clean, 12 reps
18 GHD sit-ups / 36 sit-ups / 18 sit-ups
155/100# Squat clean, 9 reps
12 GHD sit-ups / 24 sit-ups / 12 sit-ups
155/100# Squat clean, 6 reps
6 GHD sit-ups  / 12 sit-ups / 6 sit-ups
155/100# Squat clean, 3 reps

Hero_Fernando_416

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit’s helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.