Archive for the the inlet Category

Back Squat/Homemade WOD

Posted in back squats, the inlet with tags , on July 15, 2009 by coughingsparks

Back squats are one of those things that I wouldn’t like to see come out of the hopper. I am not progressing as fast on those as I am on other things, so I don’t like to do them…correction, my ego doesn’t like to do them. I started with some loosening up exercises and jump rope, then did a warm-up set of 5 reps with light weight, 95#. Then 2-2-2-2-2-1-1-1-1-1 of 135-135-145…greasing the groove in between with pull-ups or knees-to-elbows. I was feeling a bit sluggish today, honestly. Sometimes I feel great the first day back from a rest day and sometimes I am dragging you-know-what.

Then I made up my own WOD. For time, three rounds (I was going to do five originally, but then found that three was hard enough) of:

-500m row
-20 one-pood kettle bell swings
-10 push-ups

My time: 11:56. I’ll call it The Inlet. Came home and did HSPU progressions and a veryshort L-sit. My abs were wasted…