May 16, 2018

 

a) WARM UP:

  • Run 200m

Then 3 Rounds:

  • 10 jumping jacks
  • 10 squats
  • 10 lunges

Finish with 7 way hips – 5 per movement

b) STRENGTH: Back Squat

Every 3 Minutes for 24 Minutes (8 sets):

  • Set 1 – 3 reps @ 70%
  • Set 2 – 3 reps @ 75%
  • Set 3 – 3 reps @ 80%
  • Set 4 – 2 rep @ 80%
  • Set 5 – 1 rep @ 85%
  • Set 6 – 1 rep @ 90%
  • Set 7 – 1 rep @ 95%
  • Set 8 – 1 rep @ 101%+
c) WOD:

3 Rounds:

  • 10 Power Clean and Jerks (135/95)
  • 400m Run
Posted in WOD