Monday's WOD - 2/8/2016


Skill:

3x30 sec Holds - Banded Air Squat Glute Activation Drill

Handstand Push-up Progression, 5-10 of each variation

Strength:

Tier 1: 5x3 - Linear Progression Back Squat @ +5-10# heavier than last, after warm up, all working sets at the same weight.

Tier 2: Back Squat - working weight (ww) @ 90% of 1RM from 01/04

1x3@70%ww

1x3@80%ww

1x3+Amrap@90%ww

REST

1x3+Amrap@70%

WOD:

12 min AMRAP:

50 Calorie Row

40 Wall Balls

30 Burpees to 6” Target

20 Toes to Bar or Scaled variation

10 Strict Handstand Push ups

Max effort Row for Calories in any remaining time

#backsquat #wallballs #calorierow #burpeetotarget #stricthspu

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