Performance

A. Back 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 90-2min b/w sets

B. Four sets of 3-minute sprints of:

“Cindy”

5 Pull-Ups

10 Push-Ups

15 Air Squats

*Perform as many rounds and reps as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round.

*Score total number of rounds completed.

Competition

Wod will be posted at gym

Performance

A. Back Squat; 3 reps x 3 sets

*Build to a tough 3 reps in 3 sets and use that weight for all sets

B. Deadlift; 10-8-6-4-2, rest 2min

*Build as you go

C. 2 rounds of:

:30 sec of L-Sit

:30 sec rest

:30 sec of Superman Hold

:30 sec rest

:30 sec of Sorenson Hold

:30 sec rest

:30sec of Good Morning Hold, 45/35#

D. Row 750m x 3 sets, 1:30 Rest between

*Goal is fastest sustainable pace on all 3 sets

Competition

Wod will be posted at gym

Performance

A. Find a 1RM Back Squat

*Beginner’s work to a tough 5 reps

B. Row 500m @ 50% effort

Row
 500m @ 85%

*The “50% effort″ should be at 5k pace, the “85%″ should be at, or just below, 2k pace.

-Or-

AriDyne 1000km @50% effort

AirDyne 1000km @ 85% effort

*Your Coach will help you determine speeds

Competition

Wod will be posted at gym