Bruno.
Pic: Angela Clancy

Strength WoD:

For Load:

Back Squat

1 - 5 - 1 - 10 - 1 - 20

This a FANTASTIC strength builder WoD! If you've ever done our infamous 1-10-1-20-1-30 WoD in the past you will know what to expect!
Our intention is to lift heavy through all the sets, however today our intention is NOT to try and set a new 1 Rep Max on those singles. Instead we want you to find a very heavy load for yourself on that single, hit it & then start calculating what you can lift for 5 reps, 10 reps & 20 reps respectively based off of that single number. For the second/third tomes you hit your Heavy single keep the weight the same (DON'T go chasing glory!).
The challenge will be the sets of 5, 10 & 20. Yes, you are basing your decisions on the 1 rep set but lets really challenge ourselves & hit the heaviest weight we can for those sets (safely of course!!). Should you miss a set you will need to repeat it before moving onto the next number. Should go without saying that we don't want you to miss anything at all!!
Use spotters as & where is needed. (Billy don't be a hero).
Hold the standards. Form is priority as always.
Scale as needed.