Tuesday

Pre WOD Every 2:30, for 20 minutes (8 sets):Back Squat*Set 1 = 2 reps @ 70%*Set 2 = 2 reps @ 80%*Set 3 = 1 rep @ 85%*Set 4 = 1 rep @ 90%*Set 5 = 1 rep @ 94%*Set 6 = 1 rep @ 97%*Sets 7-8 = 1 rep @ 101%+ The goal of today is to find a 1-RM. Compare results...

Monday

Pre WOD Five sets of:Unsupported Seated Strict Press x 3-4 reps(sit on a bench without back support and press the barbell from shoulder to overhead)Rest 2-3 minutes WOD Complete as many rounds and reps as possible in 15 minutes of:Run 400 Meters8 Strict Pull-Ups12...