Monday February 15th, 2016
Comments: 0
Category: WOD

Monday February 15th, 2016

Monday

Warm up-

400m row

20x air squats

20x hollow body rocks

2-min deep squat hold(everyone together)

Skill:

Back Squat

Every 2 mins for 12 min(6 sets)

set 1: 5 reps @ 80%

set 2: 3 reps @ 85%

set 3: 1 rep @ 90%

set 4: 5 reps @ 85%

set 5: 3 reps @ 90%

set 6: 1 rep @ 95%

then:

2×10 reverse lunges(135/95)

WOD:

For Time:

100 DU’s

75 WB(20/14)

50 Pull-ups

25 Back Squats (155/105)

*Back Squats from the ground

Post WOD

8-12 Banded Pull-ups

*chin all the way over the bar

*if to easy use lighter band

*if to hard, scale to jumping pull-up negatives

*if you have pull-ups 8-12 strict pull ups

50 GHD/ab-mat sit ups

2×10 back extentions

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