WODs

10.24.18

10/23/2018

10.24.18

 

A.

 

Every 2 minutes, for 14 minutes (7 sets):

 

Front Squat

 

*Set 1 – 5 reps @ 65%

 

*Set 2 – 4 reps @ 75%

 

*Set 3 – 3 reps @ 80%

 

*Set 4 – 2 reps @ 85%

 

*Set 5 – 1 rep @ 90%

 

*Set 6 – 3 reps @ 85%

 

*Set 7 – Max Reps @ 80%

 

 

 

B. Conditioning

 

Every 5 minutes, for 20 minutes (4 sets) for max calories of:

 

60 Seconds of Assault Bike/Schwinn/Row (for calories)

 

60 Double-Unders

 

400 Meter Run

 

 

 

Optional Programming

 

A.

 

Every 90 seconds, for 18 Minutes (4 sets) of:

 

Station 1 = 5-10 Second Overhead Hold + 25 Foot Overhead Carry

 

(use Kettlebells for the Overhead Carry)

 

Station 2 = Max Unbroken Reps of Strict Pull-Ups

 

Station 3 = 15-30 Second L-Sit Hold

 

 

 

B.

 

Every 2 minutes, for 10 minutes (5 sets):

 

Bench Press x 2 reps @ 80-85% of 1-RM

 

 

 

C.

 

Four sets of:

 

EZ-Bar Biceps Curls x 6-8 reps

 

Rest 30 seconds

 

EZ-Bar Triceps Extension x 6-8 reps

 

Rest 60 seconds

 

 

 

D.

 

One set of:

 

Banded Triceps Extensions x 100 reps