WODs

12.17.18

12/16/2018

12.17.18

 

 

 

A.

 

Back Squat

 

*Set 1 – 5 reps @ 65% of 1-RM

 

*Set 2 – 4 reps @ 75%

 

*Set 3 – 3 reps @ 80%

 

*Set 4 – 2 reps @ 85%

 

*Set 5 – 1 rep @ 90%

 

*Set 6 – 4 reps @ 85-90%

 

Rest 2 minutes between sets.

 

 

 

B. Conditioning

 

Four sets of 3-minute sprints of: “Mary”

 

5 Strict Handstand Push-Ups

 

10 Alternating Pistols

 

15 Pull-Ups

 

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

 

 

 

Optional Accessory Work

 

A.

 

Three sets of:

 

Hanging Straight Leg Raises x 10 reps Rest 30 seconds

 

Ab Wheel Rollouts x 8-10 reps

 

Rest 60 seconds