WODs

11.9.18

11/08/2018

11.9.18

 

A.

 

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 – 1 rep @ 95%

 

*Set 7 – 4 reps @ as heavy as possible

 

Rest 2 minutes between sets.

 

 

 

B. Conditioning

 

“Karen”

 

For time:

 

150 Wall Ball Shots (20/14)

 

 

 

Optional Programming:

 

A.

 

Three sets of:

 

Bench Press x 10 reps @ 92-93% of last weeks 10-RM

 

Rest 2 minutes

 

 

 

E.

 

Three sets of:

 

Bar Skull Crushers x 10-12 reps @ 20X1

 

Rest 30 seconds

 

Banded Overhead Triceps Extensions x 30 reps @ 20X0

 

Rest 30 seconds

 

Dumbbell Floor Press x 12 reps @ 2111

 

Rest 90 seconds