MONDAY 4-16-18

WARM UP
4 Min
Bike or Row
2X
10 SHPT
10 OHS
10 Alt Leg T2B
10 Cossack Squats

 

STRENGTH

Back Squats
3 Reps @ 75% (Of current best 1RM squat)
8 Reps @ 60%
2 Reps @ 80%
5 Reps @ 70%
1 Rep @ 85%
*Rest as needed between sets.  These percentages are guidelines, but just make sure that you go heavier each set on the 3-2-1 reps.  The in-between sets are to get some volume in at a decent percentage after hitting something heavy. They should feel light after moving a heavier weight.

 

WOD
15-12-9 reps for time of:
Overhead squats
Toes-to-bars
Men: 115 lb.
Women: 80 lb.

Scaled
Men: 95 lb.
Women: 65 lb.

Beginner Option
15-12-9 reps for time of:
Overhead squats
Sit-ups
Men: 45 lb.
Women: 35 lb.

POST WOD
3X
Plank Weighted 1 Min
Back extension x 10
Russian twist x 20
Rest 1 min

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