WODs

1.9.19

01/09/2019

1.9.19

 

A.

 

Every 2 minutes, for 16 minutes (8 sets):

 

Back Squat

 

*Set 1 – 5 reps @ 70-74% of 1-RM

 

*Set 2 – 5 reps @ 75-79%

 

*Set 3 – 3 reps @ 80-84%

 

*Set 4 – 2 reps @ 85-89%

 

*Set 5 – 2 reps @ 90-94%

 

*Sets 6-8 – 1 rep @ 95+%

 

 

 

B. Conditioning

 

12min AMRAP

 

40 Double-Unders

 

20 Wall Ball Shots (20/14 lbs)

 

10 Toes to Bar

 

 

 

Optional Accessory Work:

 

 

 

A.

 

Three sets of:

 

Banded Glute Bridges x 25 reps @ 11X1

 

Rest as needed

 

Glute Ham Raises x 6 reps @ 20X1

 

Rest as needed

 

Supine GHD Straight Body Hold x 60 seconds

 

Rest as needed