Oct 19, 2018

 

a) WARM UP:

3 rounds

  • Side shuffle to the end of the gym and back
  • Run to the end of the gym and back
  • 10 bird dogs
  • 0:15 second panther hold – on all fours and just raise the knees off the ground and hold (support yourself on your hands and balls of the feet)
  • 10 squats

 

b) STRENGTH 1:

Three sets of:

  • Back Squat x 10 reps

Rest 2 minutes

Aim for something above 70% of your 1-RM.

c) STRENGTH 2:

Weighted Pull-Ups

  • * Set 1 – 3 reps
  • * Set 2 – 2 reps
  • * Set 3 – 1 rep
  • * Set 4 – 1 rep
  • * Set 5 – 1 rep
  • * Set 6 (optional) – 1 rep

** If you did pull ups on Thursday, work to a heavy set of weighted dips as per the above rep scheme.

c) WOD:

28-18-8 reps for time of:

  • Dumbbell Facing Burpees
  • Alternating Single-Arm Dumbbell Snatches (50/35)
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