5X3 Tempo High-Bar Back Squats @ 70% – rest 75 sec.
Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.
For time:
Run 400m
3 rounds of the BB complex-
5 Deadlifts 115/75#
5 Hang Power Cleans 115/75#
5 Push Jerks 115/75#
Run 400m
2 rounds of the BB complex
Run 400m
1 round of the BB complex
26 thoughts on “Tempo”
Can’t there be some boring WODs you can program while I recover? I now have two WODs that I want to try. lol
So, I’m not the only one who is still sore from Saturday and having to miss when I don’t want to. . .?
I agree – like maybe a peaceful jog with a 20lb vest & my ipod?
looks rather complex but lets give it a shot 🙂
Alan…thats considered peaceful??
At least it encourages blood flow, and yes I would have to agree with Alan. . . that’s peaceful after Saturday. Actually sounds kind of relaxing.lol.
After Saturday – yes that would be peaceful
Co-signed.
i really wish i could do this tomorrow for sure want to do it some time
Ooh, this looks fun.
great job 6 am! This WOD does look really really fun.
Mad props go to whoever can do this unbroken. Major grip tester
I think I’m going to try this at #165 at 5pm in Beaumont. I’m not fully recovered from Saturday but this is too good to pass up.
I did it at 155 and finished around 15 minutes. It sucked pretty hard. It was a lot of just staring at the barbell saying “f you bar”
We’re supposed to have a few guys come this evening and try it at 155. Come join them!
Skill: 65,85,95,125,125
13:53 rx
Skilll: 100#
Wod: 12:39 (400m row and 55# BB Complex)
13:03 rx
165# would be ridiculous!
Fine – – I cant take it anymore – – I am coming at 5:30 & will do this at whatever ridiculous scaled up weight we can agree on
Neal did 155# in 15ish……..that sounds like a winner to me. Im trying to get out of here by 615 so I can come do this one.
14:08 @ 135. Hella fun
Skill all at 135 to say it was uncomfortable is an understatement
12:45 @ 155# – **** got heavy
Skill- 195×5
Wod- 13:28 135#
Starting to get my groove back.
630 class was awesome. We had 4 different mini competitions break out. Good job guys.
Skill 135 all the way.
Wod: HEAVY!
Ran out of 10# plates so did 80# per Burt…16:33
Yuck
13:05 @ 155#. Alan you’re an animal.
I loved this WOD
skill:I think #90
Wod:13:51 #60
Skill at 205#
WOD … 10:52 rx