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Monday

2
Mar

Monday

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STRENGTH

 

Back Squats

 

5 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

1 @ 90-95%

Max Reps @ 85%  (once you pause at the top for more than 2 breaths your set is terminated)

 

(22 min cap)

 

WOD

 

A . 12 min AMRAP

10 Burpees

10 OHS (115/80)(95/65)(75/45)

3 Wall Climbs

 

rest EXACTLY 2 min

 

B. EMOTM for 10 min of:

 

5 Thrusters + 15 DU’s or 30 Singles

(same load as OHS)

 

rest EXACTLY 2 min

 

C. 3 Rounds of: 

 

:20 sec ON / :10 sec OFF

 

Hip Thrusts

Superman Flutter Kicks

Plank Hold