WOD for Monday, Feb 12, 2018

Strength 12-02-2018

1) Back Squat: Work up to 90% for 1 rep, then EMOM 4: 1 Rep @90%.

  • Build to 90% in 5-6 sets performing sets of 1-2 reps.
  • Beginner: 5 x 5, adding weight if form permits.

Times 3

AMRAP 5:
3 Squat Cleans (60/42,5kg)
6 Lateral Burpees

Rest 2:00

AMRAP 5:
3 Power Cleans (60/42,5kg)
6 Lateral Burpees

Rest 2:00

AMRAP 5:
3 Power Cleans (60/42,5kg)
3 Squat Cleans
6 Lateral Burpees

  • Intention is high intensity here.
  • Option:
    10 KB Goblet Squats in Place of Squat Cleans (24/16kg)
    10 Deadlifts in Place of Power Cleans (60/42.5kg))

Extra Credit 12-02-2018

1a) Bulgarian Split Squat: 3 x 6 ea. Rest 45s.
1b) Stir the Pot: 3 x 10 reps each direction. Rest 45s.

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