Monday

Pre Warm-Up

3 Rounds 

15 Lunges 

10cal Row 

10 KBS

+

2 Rounds 

10 Jump Squat 

15 Sit-Up 

Warm-Up

 

Dynamic 

Squat Drills With Plate 

 

Strength

A.) Back Squat 

1.) 1×2 @ 92% 

2.) Drop 30/20 for 2×3 

*Drop 45/35 if 1RM is greater than 455/225

 

B.) 3 Sets 

8 Shrimp Squat To Each Leg 

Max Reps Ring Dips 

 

WOD

For Time – 13min Cap 

15-12-9-6-3 

Push Press @ 115/75

**12 Alternating Front Rack Lunge After Each Set

 

Cool Down 

1.) 750m Row – Moderate 

2.) 2min Ski Erg – HARD! 

3.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

2018-09-24T23:13:45+00:00September 24th, 2018|WOD|