Aug 24, 2018

 

a) WARM UP:

  • Row for :15 sec slow, :15 sec fast for 2 mins

3 rounds

  • 10 squats
  • 10 push ups
  • 10 jumping jacks

 

b) STRENGTH 1:

  • E2MOM x 5 sets of: Back Squat x 3 reps @ 22X1 (2 seconds down, 2 seconds hold in tension at bottom, explode up)

Build weight each set

 

STRENGTH 2:

  • E3MOM x 3 sets of: Strict Press x 10 reps

Aim for 3 heavy working sets.

c) WOD:

3 min AMRAP:

  • 18/15 Cal Row
  • 15 Burpees over the Erg
  • Max Reps Toes to Bar

Rest 3 minutes

Repeat for 4 sets.

Posted in WOD