Monday January 18, 2016
Comments: 0
Category: WOD

Monday January 18, 2016

Warm Up
2 Rounds-
20 DB Step ups
25 Cal Row
10 Air Squat

Skill-
Backsquat
Set 1: 6 reps @65%
Set 2: 4 reps @75%
Set 3: 2 reps @ 85%
Set 4: 2 reps@ 90%
Set 5: 4-6 reps at 85%

WOD- “Fight Gone Bad”
Reps for time- 1 minute each station

3 Rounds
Wall Balls (14/20)
Sumo Deadlift High Pull (75/55)
Box Jumps (24/20)
Push Press (75/55)
Calorie Row
-rest 1 minute between rounds-

Post WOD: Muscle up Program
1-2-3-3-3-2-1
(Increase to AHAP then decrease last two sets)
Strict Weighted Pull ups
6×4 Bicep Curls
5×5 Tricep Over head Extensions

8 (:20/:40) Hallow/Arch Rocks (Alternate each round)

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