5/15/15 Friday

Performance

A. Front Squat

*Set 1 – 3 reps @ 50%

*Set 2 – 3 reps @ 60%

*Set 3 – 2 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 1 rep @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 1 rep @ 95%

*Set 8 – 1 rep @ 95+%

Rest as needed between sets.

 

B1. GHD Hip Extensions @ 20×1; 10 reps x 3 sets, rest 10sec

B2. GHD Situps; 10-15 reps x 3 sets, rest 2min

 

C. Five sets for max reps of:

:30sec of Dips

Rest 30 seconds

:30sec of Box Jumps (24″/20″)

Rest 30 seconds

:30sec of Alternating Dumbbell Snatch

Rest 90 seconds

 

Competition

Wod will be posted at gym