WODs

8.7.19

08/06/2019


8.7.19

 

A.

 

Back Squat

 

*Set 1 – 5 reps @ 65-70%

 

*Set 2 – 3 reps @ 75-80%

 

*Set 3 – 1 rep @ 85-90%

 

*Set 4 – 6 reps @ 80%

 

*Set 5 – 6 reps @ 80%

 

*Set 6 – 6 rep @ 80%

 

Rest 2-3 minutes between sets.

 

 

 

*Increase last weeks loads by 2-3% if you were able to hit all reps successfully.

 

 

 

B. Conditioning

 

For time:

 

1000 Meter Row

 

50 Alternating Pistols

 

50 Alternating Dumbbell Snatches (55/35 lbs)

 

50 Goblet Squats (55/35 lbs)

 

 

 

Optional Accessory Work:

 

A.

 

Three sets of

 

Hollow Rocks x 30 reps

 

Left Side Plank x 45 seconds

 

Right Side Plank x 45 seconds

 

Straight Body Ceiling-Reaching Crunches x 20 reps @ 1010

 

Rest as needed