1/28/15 Wednesday

Performance

A. On a continuous clock:

Every two minutes, for 10 minutes (5 sets):

Back Squat

0min – 5 reps @ 45-55%

2min – 5 reps @ 55-65%

4min – 3 reps @ 65-75%

6min – 2 reps @ 75-85%

8min – 2 reps @ 80-90%

10min – 8-10 reps @ 75-80%

12min – 8-10 reps @ 75-80%

 

B. DB Walking lunges x length of gym,

*take 4 attempts to find heaviest weight to travel the length of gym without stopping

 

C. In teams of Two, alternate sets to complete as many rounds and reps as possible in 12 minutes of:

3 Goblet Squats (70/53) – holding DB

6 Box Jump-Overs

9 Kettlebell Swings (53/35 lbs)

 

D1. 10 Banded Ext rot + 10 Y’s + 10 Reverse Fly x 3 sets, rest 30sec

D2. 50 banded pushdowns x 3 sets, rest 2min

 

Competition

Wod will be posted at gym