WOD for Monday, Apr 23, 2018

Strength 23-04-2018

1) Front Squat Wave: 3-2-1-3-2-1. Rest 2:00 after each set.

  • An example of this wave may look something like: 3@60%, 2@70%, 1@80%, 3@80%, 2@85%, 1@90%.
  • This does NOT need to be a max, but should be based off of feel.
  • Beginner: 5 x 5, adding weight if form permits. Rest 2:00

Chief

“Chief”

3 min AMRAP

3 Power Cleans, 135 pounds/95 pounds

6 Push ups

9 Air Squats

Rest 1:00. Repeat for a total of 5 cycles.

Extra Credit 23-04-2018

1a) Single Leg DB RDLs: 4 x 5 ea. (heavy). No rest.
1b) KB Squat with Lowering: 4 x 6. Rest 60s.

Open Gym

Make a note of your achievements in 'Open Gym'

Vastaa