18161 Edison Avenue,
Chesterfield, MO 63005
Units F,G & H
(314) 677-7000

Monday

July 05, 2015

Pre WOD

Every 4 minutes, for 20 minutes (5 sets):
Back Squat @ 20X2
*Set 1 – 5 reps @ 60%
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – Max Reps @ 85%
For the max reps sets, stick to the prescribed tempo, and if the rest at the top exceeds two seconds, terminate the set.

WOD

For max reps/meters:
2 minutes of Rowing for Meters
Rest 60 seconds
2 minutes of Box Jump-Overs (24″/20″)
Rest 60 seconds
2 minutes of Thrusters (75/55)
Rest 60 seconds
2 minutes of Rowing for Meters

Post WOD

mobility

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text