WODs

12.7.18

12/06/2018

12.7.18

 

 

 

A.

 

Back Squat

 

*Set 1 – 5 reps @ 65%

 

*Set 2 – 4 reps @ 75%

 

*Set 3 – 3 reps @ 85%

 

*Set 4 – 2 reps @ 90%

 

*Set 5 – 1 rep @ 95%

 

*Set 6 – 6 reps @ 80-85%

 

Rest 2 minutes between sets.

 

 

 

B. Conditioning

 

12min AMRAP

 

12 Thrusters (95/65 lbs)

 

12 Toes to Bar

 

12 Box Jumps (24″/20″)

 

 

 

Optional Programming

 

 

 

A.

 

Build to today’s 6-RM Bench Press

 

 

 

Followed by…

 

 

 

Two sets of:

 

Bench Press x 6 reps @ 90% of today’s 6-RM

 

 

 

 

 

B.

 

 

 

Four sets of:

 

Weighted Stationary Dips x 8-10 reps @ 20X1

 

(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)