WOD for Monday, Nov 13, 2017

Strength 13-11-2017

1) Front Box Squat: 2RM.
– Rest 2:00 between heavy sets
– Beginner: Work up to a challenging set of 5.

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 13-11-2017

1a) Bulgarian Split Squat: 3 x 6-8 ea. Rest 30s
1b) Deadbug + Reverse Crunch: 3 x 10. Rest 30s

  • alternate between for 3 rounds.

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