Strength WOD 1/9/14: 3x10RM Back Squat – Post Load and Reps

Rowing WOD:

A middle school athlete getting after his first race ever at the Renegade Rowing League!

A middle school athlete getting after his first race ever at the Renegade Rowing League!

Peak Power Test

  • Post Max Watts to Comments

Tabata Row for Calories

8x :20 On/ :10 Off

  • Post Lowest Round to Comments

Strength WOD:

3x10RM Back Squat

  • 3rd set of 10 is for Max Reps (10+)
  • Post Load and Reps to Comments

Conditioning WOD:

As Many Rounds As Possible in 8min of

5 Pull Ups

10 Overhead Squats (95/65 lbs.)

5 Dips

10 Calorie Row

  • Post Rounds + Reps to Comments

The focus of today is Strength, so be sure to get in the Strength WOD of 3x10RM Back Squats.  If time allows, choose the blocks that will help you improve as an athlete.  If you have enough time for all three blocks then attack them all!

For the Peak Power Test set the monitor for 20 seconds of work and 2 minutes of rest.  Start by paddling a couple of strokes to get the fan moving and then go for max watts.  It may help to video the test or have a partner watch to tell you the highest watts you pulled in just one stroke.  During the 2 minutes of rest paddle lightly or roll out.  Take 3 or 4 tries to find your max wattage starting with the damper set low and increasing the drag each successive try.  At some point you’ll find a drag that you like and gives you the most power.  Your score for the Peak Power Test is the Max Watts pulled in just one stroke.

Give us your best and share your results and experience to comments!

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2 thoughts on “Strength WOD 1/9/14: 3x10RM Back Squat – Post Load and Reps

  1. Did local box row WOD – 4 x 500m w. 5 min rest between sets:
    1:39.0
    1:43.2
    1:42.2
    1:47.4

    4 min accumlative time of FLR on rings

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