Wednesday, January 10, 2018

Wednesday, January 10, 2018

Strength/Stamina

Back Squats

2 Rounds:

Max reps in :15 seconds @ 35% of 1RM

Rest :45 seconds

Max reps in :30 seconds @ 45% of 1RM

Rest 1:30

Max reps in :45 seconds @ 55% of 1RM

*Rest 3:15 between the 2 Rounds; goal here is speed in reps without having to re-rack the barbell


Conditioning

For Time:

30/20 cal bike

+

3 rounds:

25 Sit Ups

50 Double Unders

10 Hang Power Snatch (95/65)

+

30/20 cal bike


COMP WOD - 5PM

@ 0:00 - 

30-20-10 reps for time

Cal Row

Assault Bike Cals

10m Shuttle Runs 

@ 15:00 - 

18-15-12-9 reps Sandbag Over the Shoulder 

6-5-4-3 reps legless RC

@ 35:00 - 

4 Rounds for time:

15 T2B

5 Push Jerks (175/125) *from the ground

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