Strength
1. Back Squat
1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 6 @ 80%, 1 x 6 @ 85%
2. Front Squat
1 x 5 @ 60%, 1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80%
3. Prowler Push
4 Front / 4 Back 25 M @ HAP
Conditioning1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 6 @ 80%, 1 x 6 @ 85%
2. Front Squat
1 x 5 @ 60%, 1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80%
3. Prowler Push
4 Front / 4 Back 25 M @ HAP
4 Min Tabata Row
Rest 4 Mins
Shuttles
4 sets of the following with 45 seconds rest in between:
For Time:
5-10 -15
Set up cones at 0, 10, and 15 yards. Run from start to 5 and back, then 10 and back, and then 15 and back. Time stops when you cross the start line.
WOD
Class WOD
Lunch WOD
ReplyDelete4 rds for time of:
30 Abmat Situps
20 Ball Slams (40# Ball)
10 Burpees
--9:07
Oly and Squats tonight in the garage.
Hang Squat Snatch work with KRose.
ReplyDeleteClass WOD as Team: 12:50
Back Squat: 8@155, 8@165, 6@185, 6@200(PR)
Front Squat: 5@120, 5@140, 5@150, 5@160
Prowler: 4 Down and Back @ 90#
Kels
BP during lunch - worked up to heavy 2 rep max - 315
ReplyDeleteClass WOD as 3 person Team - 15 rounds of DT alternating rounds between - 10:1?
Squats Tuesday during lunch.
Snatch Technique - 3x1@160#
ReplyDeletePower C&J Tech - 3x1@195#
SH Press - 3x5@140#
Weighted Pullup (Pronated) with 40# vest - 8, 6, 6
1. Back Squat
ReplyDelete1 x 8 @ 65% - 265, 1 x 8 @ 70% - 285, 1 x 4 @ 80% - 325, 1 x 3 @ 85% - 345, 1 x 355
2. Front Squat
1 x 5 @ 60% - 225, 1 x 5 @ 70% - 245, 1 x 5 @ 75% - 265, 1 x 3 @ 80% - 285