WODs

11.23.18

11/22/2018

11.23.18

 

 

 

A.

 

 

 

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 – 8 reps @ 75-85%

 

 

 

Rest 2 minutes between sets.

 

 

 

 

 

 

 

B. Conditioning

 

 

 

For time:

 

 

 

1000 Meter Row

 

 

 

80 Alternating Dumbbell Snatches (55/35 lbs)

 

 

 

80-Foot Walking Lunges with Dumbbell Farmer’s Carry (55/35 lbs)

 

 

 

1000 Meter Row

 

 

 

Optional Programming

 

 

 

A.

 

Build to today’s 8-RM Bench Press

 

 

 

Followed by…

 

 

 

B.

 

Two sets of:

 

Bench Press x 8 reps @ 90% of today’s 8-RM

 

 

 

E.

 

Two sets of:

 

Barbell Loaded Bulgarian Split Squat x 20 reps @ 1010

 

(back rack a barbell, raise your rear foot, and then perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement)

 

Rest 60 seconds, then switch legs