WODs

10.30.18

10/29/2018

10.30.18

A.
Every 3 minutes, for 18 minutes (6 sets) of:
Back 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 – 10 reps @ 70-80%

B. Conditioning
Every 3 minutes, for 15 minutes (5 sets) of:
12 Burpee Box Jump-Overs (24/20)
60-Foot Walking Lunges with KB/DB Farmer’s Carry (53/35)

Optional Programming

A.
Every minute, on the minute, for 12 minutes:
Snatch with 3-second hold x 1 rep @ 75%
Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.

B.
Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest as needed
Bat Wings x 5 reps @ 1515
(go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed