Monday's WOD - 9/28/2015


Skill:

5x5 - Push ups w/ a controlled descent

Strength:

Back Squat

  • Tier 1: 5x3 - Linear Progression Back Squat @ +5-10# from last week.

  • If missed last week or is a recent on ramp grad, have the athlete work up to a moderately challenging 3-rep weight so they can begin next week

  • Tier 2: Back Squat +5-10# to working weight

  • **Working weight is based off 90% of most recent 1RM (08/10)

  • 1x5@65%ww

  • 1x5@75%ww

  • 1x5+++@85%ww

WOD:

5 Rounds:

3 min AMRAP:

2 rounds of “Cindy” (5 pull up / ring row / ring pu, 10 push ups, 15 air squats)

MAX effort Row for Meters in remaining time….

**Rest 1 min between efforts**

#BackSquat #pullups #pushups #rowing

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