Wednesday:
WarmUp
Run or Row 400m
1 Lap Spideman
2 Rounds
10 WallSquat
10 SupineRow
WarmUp BackSquat
1) BackSquat
** Base the percentages from 90% of your 1RM
Set 1 65% x 5 reps
Set 2 75% x 5 reps
Set 3 85% x 5 reps++ (AMRAP)
2) AMRAP1 (PushUp challenge Retest)
3) BaseLine (retest)

The Baseline WOD – Perform for time:
500m row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
$$$
3 rounds
5 HSPU
20 hollow rocks
50 DU
15 wall balls
Cool
RestWalk 400m / Roll / Stretch

J&M PicMonkey Collage

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 )

Connecting to %s