CFFB WoD 4.4.11

Today’s Workout

Squat 15 x 1 w/ 5 seconds rest

*For squat, do one rep, and rack the weight for 5 seconds. Do another rep and rack the weight for another 5 seconds. Then another, and so on for the sequence of 15.
*Use 80-85% of 1 RM Squat


Complete 5 rounds for time:
1 Press @ 80% of 1 RM
1 Pull Up
3 Presses @ 80% of 1 RM
3 Pull Ups
5 Presses @ 80% of 1 RM
5 Pull Ups

My Results

squat 15×1: 345lbs

5 rnds press @ 135lbs/pull ups: 11:39

the squat workout was VERY difficult, not because of the weight but because of the 5s rest period. the weight actually felt good – most likely because i was using a 1RM that is probably not as updated as it should be – but it was from the last CFFB total i did. the five rounds of press/pull ups was a challenge. i kipped the pull ups, but they felt fantastic first round and a half – the second round of five pull ups was where i started to feel it and i didn’t feel the press (which is a standing shoulder press – and NOT a push press) until the five rep portion of the 4th round.

was a good workout this morning, good sweat and finished with a nice 400m jog and some stretching 🙂