9/15/14 Monday

Performance

A. Back Squats; 5 reps x 3 sets, rest 2min

*Build to a tough 5 reps. Then do 3 sets of 5 with same weight

 

B. Double Pause Back Squats; 3 reps x 3 sets, rest 2min

*Pause for 10 seconds at the bottom and 5 seconds half way up

Choose your weight wisely

 

C. For time:

30 Calorie Row

30 Barbell Facing Burpees

30 Hang Power Cleans, 135/95

 

*Extra*

D. Ring Extensions;

5/arm (pause 1-2 seconds at extension)
x 2 sets

5 double arms (pause 1-2 seconds at extension) x 2 sets

*Beginners complete 2 AMRAP sets of FLR on Rings

 

Competition

wod will be posted at gym