7/13/15 Monday

Performance

A. Every 4 minutes, for 20 minutes (5 sets):

Back Squat @ 20X2

*Set 1 – 5 reps @ 60%

*Set 2 – 4 reps @ 70%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – Max Reps @ 85%

*Use the rest periods between sets to address upper body mobility or activation drills of coaches choice

Examples…– Ring Pec Stretch, Reverse Snow Angels, Nose-to-Wall Handstand Holds, Rotator exercises, HS shoulder taps etc….

 

B. BB or BW Lateral Lunges (must maintain upright posture); 10/leg alternating x 3 sets, rest as needed

 

C. For max reps/meters:

2 minutes of Rowing or AD max calories

Rest 60 seconds

2 minutes of Box Jump-Overs (24″/20″/16”)

Rest 60 seconds

2 minutes of DB or KB Thrusters (50/35)

Rest 60 seconds

2 minutes of Double Unders

*Post scores for each portion.

 

Competition

Wod will be posted at gym