WODs

9.25.17 Workout

09/24/2017

9.25.17

 

1) Back Squat
2 Rounds:
7 Reps @ 72%
5 Reps @ 76%
3 Reps @ 80%
Rest 2:00 between each set of squats

 

2) Conditioning
“Eighteen Wheeler”
18 min AMRAP:
12 Cal Row
15 Wall Balls (20/14) 
12 Alternating Dumbbell Snatches (50/35) 
9 Toes to Bar

Optional Strength Programming:

1) Pause Overhead Squat
Build to a Moderate Single
3 second pause

2) Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 70%
Minute 2 – 2 Reps @ 75%
Minute 3 – 1 Rep @ 80%
Minute 4 – Rest