1) Back Squat
2-2-2-2-2-2 (94% of 1 RM)
* Started – 15 Sept wk 1 – 75%; 23 Sept wk 2 – 80%; 1 Oct wk 3 – 85%; 8 Oct wk 4 – 88%; 15 Oct wk 5 – 91%)!
* Use a Power Rack or Spotter’s – Coaches ensure safety 1st!
Be sure to warm-up adequately – use the following as a warm-up guideline:
4 reps on 55% 1RM
2-3 reps on 70% 1RM
1 rep on 80% 1RM
1 reps on 90%
2) If you missed the Benchmark WOD’s “Angie” on Monday or “Nancy” on Tuesday, complete today!
for the rest…
2) *Compulsory for UWS Team – AMRAP the following for 20 minutes, with 1 female and 1 male athlete working at a time:
1 Rope climb from Seated position (UWS Games standards)
2 HSPU’s Strict
4 Deadlifts (60 kg / 100 kg)
8 Heel Kickers (Taps)
16 KB Swings (24 kg / 32 kg)
32 Double unders
Rules – all team members cycle the reps in the following manner:
1st person does 1st ex
2nd does 2nd ex
3rd does 3rd ex etc… all the way to the 6th on the 6th ex.
Next round you shift one down…
i.e. 6th does 1st ex (and so will not have any rest from 1st round);
1st will do 2nd ex etc…and so keep cycling until the 20 min’s are up.
You must complete a min of half of the designated reps before you can give the other 50% of the reps on a given exercise to any number of your team mates to finish!
I.e. if you are on KB swings you must complete 8 of these before team mates can do the other 8.
Score = Total Reps (men and women work independantly of each other)
Cool-down/Trigger Ball/Foam Roll/Stretch
Featured Image – Jason Kahlipa with the Barbell overhead. Rogue Fitness Black placed 3rd in the CrossFit Team Series (Image courtesy of CrossFit, Inc.)