THURSDAY 6-23-16

WARM UP
*100 m run
10 Medball Cleans
*10 reverse snow angels W /2.5 # plates Lt.
*10 Renegade Row W/ DB(plank DB Row)
* 10 Step Ups
STRENGTH
BACKSQUATS
5 @ 50 %
3 @60 %
1 @70%
5@ 75
3@ 85
1 @ 95

WOD FOR TIME
5 ROUNDS
100 m Sprint (to the 200 mark)
100 m WALK BACK
5 SQUAT CLEANS @ 65 % of 1 RM
10 seconds Rest (MANDITORY)
Before beginning next Round.

 

POST

BARBEL HIP THRUST X 50 REPS NO MORE THAN 5 sec rest with minimum breaks

Weight 135-185 Men

85-115 Women

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s