WODs

8.28.19

08/27/2019

8.28.19

 

A.

 

Back Squat

 

*Set 1 – 5 reps @ 65-70%

 

*Set 2 – 3 reps @ 75-80%

 

*Set 3 – 1 rep @ 85-90%

 

Rest 2-3 minutes

 

Followed by…

 

Every 2 minutes, for 10 minutes (5 sets):

 

Back Squat x 1 rep @ 95%

 

 

 

B. Conditioning

 

Three rounds for time of:

 

400 Meter Run

 

20 Alternating Dumbbell Snatches (55/35 lbs)

 

80-Foot Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs – 40-feet down and back, switch arms on return back)

 

 

 

Optional Accessory Work:

 

 

 

3 Giant Sets:

 

6 Glute Ham Raises

 

9 Strict Toes to Bar

 

15 Weighted Hip Extensions

 

21 Weighted AbMat Sit-ups

 

Rest 1:30 Between Sets.