April 23, 2018

 

a) WARM UP:

  • 31 burpees – HBD Tristan!

2 rounds:

  • 5 push ups
  • 5 empty bar strict presses
  • 5 air squats
  • 5 empty bar front rack lunges
b) STRENGTH: Strict Press

Every 2 Minutes for 14 Minutes (7 sets):

  • Set 1 – 5 reps @ 70%
  • Set 2 – 4 reps @ 75%
  • Set 3 – 3 reps @ 80%
  • Set 4 – 2 reps @ 85%
  • Set 5 – 1 rep @ 90%
  • Set 6 – 5 reps @ 75%
  • Set 7 – 5 reps @ 75%
c) WOD:

4 Rounds:

  • 25/18 Calorie Row (alternate: 30/24 cals on AAB)
  • 20 Dumbbell Front Rack Lunges (50/35)
  • 5 Power Cleans (205/145)

Rest 2:00 between rounds.

Posted in WOD