Monday, January 16th WOD

Warm up:  3 minute bike or row followed by:

10 air squats, ring rows, push ups, OH walking lunges, ring dips and GHD sit ups

-Banded ankle/hip

 

Back squat

5 at 60

5 at 65

5 at 70

3 at 75

3 at 80

2 at 85

ME at 90%

 

0:00-6:00 is the build

6:00-7:00 is the 60%

7:00-8:00 is the 65%

8:00-9:00 is the 70%

9:00-10:00 is the 75%

10:00-11:00 is the 80%

11:00-12:00 is the 85%

12-15 is allocated towards rest and the 90%

 

WOD

LV. A 8 rounds with a partner

-4 Bar Muscle ups

-7 Handstand push ups

-12 KB snatches at 70/53

 

LV. B 8 rounds with a partner

-4 Chest to bar pull ups

-7 HSPU

-12 KB Snatches at 53/35 (sub DB 45/25)

 

LV. C 8 rounds with a partner

-5 Pull ups

-5 Push ups

-10 Calories row

-10 DB snatches 30/20

 

Post:  Yoga series x5


 

Nick ProhaskaComment