WODs

3.6.19

03/06/2019

3.6.19

 

A.

 

Every 3 minutes, for 15 minutes (5 sets):

 

Back Squat

 

*Set 1 – 4 reps @ 70%

 

*Set 2 – 3 reps @ 80%

 

*Set 3 – 2 reps @ 85%

 

*Set 4 – 1 rep @ 88%

 

*Set 5 – 1 rep @ 92%

 

 

 

Then rest two minutes before starting…

 

 

 

Every minute, on the minute, for 4 minutes:

 

Back Squat x 2 reps @ 80%

 

 

 

Focus on SPEED of the concentric!

 

 

 

B. Conditioning

 

For time:

 

40 Wall Ball Shots (20/14 lbs)

 

20 Burpee Box Jump-Overs (24″/20)

 

30 Wall Ball Shots

 

15 Burpee Box Jump-Overs

 

20 Wall Ball Shots

 

10 Burpee Box Jump-Overs

 

 

 

Time cap = 12 minutes