Monday 2-24-20

Warm up

1 Minute Easy Row

1 Round:

15 Air Squats

30 Second Hollow Hold

45 Second Wall Sit

1 Minute Easy Row

1 Round:

15 Air Squats

30 Second Arch Hold

45 Second Wall Sit

1 Minute Easy Row

1 Round:

15 Air Squats

30 Second Sit-ups

45 Second Wall Sit

Strength

Back Squat

Set 1 (On the 0:00): 9 Reps @ 78%

Set 2 (On the 2:00): 7 Reps @ 85%

Set 3 (On the 4:00): 5 Reps @ 92%

Set 4 (On the 6:00): 3 Reps @ 97%

Set 5 (On the 8:00): 1 Rep @ 102%

Set 6 (On the 9:00): 1 Rep @ 104%

Set 7 (On the 10:00): 1 Rep @ 106-107%

Set 8 (On the 11:00): 1 Rep @ 106-107%

Set 9 (On the 12:00): 1 Rep @ 106-107%

Set 10 (On the 13:00): 1 Rep @ 106-107%

Set 11 (On the 14:00): 1 Rep @ 106-107%

WOD FOR time with a cap of 20 min

3 Rounds:

9 Toes to Bar

7 Lateral Barbell Burpees

5 Hang Squat Cleans (115/75)

30/21 Calorie Row

3 Rounds:

9 Toes to Bar

7 Lateral Barbell Burpees

5 Hang Squat Cleans (135/95)

30/21 Calorie Row

3 Rounds:

9 Toes to Bar

7 Lateral Barbell Burpees

5 Hang Squat Cleans (155/105)

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