Tough WOD, eh?

So check this article out:  The 6 Most Brutal CrossFit WODs

Which ones are they for you?  Have you done any of these?  What WOD has left you sprawled out on the floor gasping for air?  Which WOD has left you sore for days?  Filthy Fifty killed me 😛 Please leave your thoughts in the comments section 🙂

Wednesday Intermediate/Beginner Skill:

Obtain a new Low Bar Back Squat 1 RM

Workout of the day (WOD):

Complete 4 rounds of:Max Kettlebell Swings (70/53) in 30 seconds

Rest 30 seconds

Max Push Ups in 30 seconds

Rest 30 seconds

Max Air Squats in 30 seconds

Rest 30 seconds

Max Sit Ups in 30 seconds

rest 30 seconds

Score is 4 numbers, total number of reps per round

Power Hour (Intermediate/All Levels):

Skill:

25 minutes to get a Low Bar Back Squat 1 RM

Workout of the Day (WOD):

Set 1: 1 Back Squat every 30 seconds for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.

*Rest 3:00 exactly.

Set 2: 1 Back Squat every 30 seconds for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.

*Rest 2:00 exactly.

Set 3: 1 Back Squat every 30 seconds for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

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