April 20, 2018

 

a) WARM UP:

2 Rounds:

  • Jog to end of gym and back
  • Butt kickers to end of gym
  • High kicks back
  • 15 squats

Finish with:

  • leg swings – front/back & side/side – 20 per leg per way
b) STRENGTH: Back Squat

9 sets of:

  • Set 1 x 5 reps @ 60%
  • Set 2 x 4 reps @ 70%
  • Set 3 x 3 reps @ 80%
  • Set 4 x 3 reps @ 85%
  • Sets 5-6 x 5 reps @ 70%
  • Set 7 x 4 reps @ 75%
  • Sets 8-9 x 3 reps @ 80%

Rest about 2 minutes between sets.

c) WOD:

For time:

  • 1,000m Run – to be run out back = 5 lengths to the ac unit and back
  • 30 Deadlifts (225/155)
  • 30 Burpee pull ups (scale: if you normally need a band, don’t use one today.  Do 30 burpee jumping pull ups)
Posted in WOD