WODs

9.26.18

09/26/2018

9.26.18
A.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 95%
Rest 2-3 minutes between sets.

B. Conditioning
For time:
1000 Meter Row
100 Double-Unders
50 Alternating Dumbbell Snatches (50/35)

OPTIONAL PROGRAMMING:

A.
Every 3 minutes, for 15 minutes (5 sets):
2 Front Squats + Jerk

Build to todays heaviest complex.

B.
Three sets of
Hollow Rocks x 30 reps
Left Side Plank x 45 seconds
Right Side Plank x 45 seconds
Straight Body Ceiling-Reaching Crunches x 20 reps @ 1010
Rest as needed