WODs

10.2.18

10/02/2018

10.2.18

A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%

B. Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Wall Ball Shots (20/14 lbs)
10 Toes to Bar

Optional Programming

A.
Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 3 reps @ 2111
Followed by….
Every 2 minutes, for 10 minutes (5 sets):
(Snatch Push Press + Overhead Squat + Snatch Balance) x 2 reps
(perform the push press, descend to bottom of OHS, perform the snatch balance, then come up and repeat)
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Three sets of:
Barbell Good Morning x 5 reps @2112
Rest as needed

C.
One set of:
Banded March x 5 Minutes