Workout of the Day (WOD)

Friday 4/22/16

Pictures can be deceiving.  At first glance of this picture of Adrian you would think "Oh it's bright outside so Adrian chose to wear his sunglasses."  This is what really happened which resulted in this picture:

Adrian:  How do you like my new sunglasses, I spent all weekend looking for a pair and it was tough to narrow down just one pair, because I look so good in all of them.

Coach:  Do you plan on wearing those in the workout?

Adrian:  I plan on wearing them in the workout, wear them to dinner, wear them in the shower and even wear them when I go to sleep at night.

Coach:  Ummm Ok, I really don't know what to say.

Adrian:  I'm going to help you out, I'm going to workout outside because when the sun hits the ride side of my face, I look A-MA-ZING......AMAZING!!!!! So go outside and take a picture of my right side lifting weights getting swole.  Post it online, you will start trending #Adrianthenewbluesteel #onemillionlikes

#True Story :-) 

Back Squat
Set 1 - 5 Reps @ 75% 1RM
Set 2 - 5 Reps @ 75% 1RM
Set 3 - 3 Reps @ 85% 1RM
Set 4 - 3 Reps @ 85% 1RM
Set 5 - 2 Reps @ 90% 1RM
Set 6 -2 Reps @ 90% 1RM
Set 7 - 1 Rep @ 90+ 1RM - This isn't going for a PR unless your sets of 2 were really easy.  We will be doing a lot of 1 Rep Max Tests in May.

2 Rounds
25 Pull-Ups (regular not C2B for Mx, Rx, Rx+ and FB)
5 OH Squats (Mx 115/75, Rx 135/95, Rx+ 185/110, FB 205+/125+)

Post WOD Optional: If you have time, you will likely not have time in class to complete the following so you can do it after the class.
3 Sets of 10 Reps Straight Leg Deadlift (185/125)

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