WOD for Thursday, Apr 19, 2018

Strength 19-04-2018

1) Speed Back Squat + Heavy Set:
4 x 5 @50%, every 60s.
Then
3 x 2, up to a heavy set. Rest 2:00

  • Last set should be around 85-90% of 1RM.

2) Seated Dynamic Box Jumps: 20-25 Total Jumps. Rest 60s.

Conditioning 19-04-2018

4 Rounds of:
20s Max Reps Squat Cleans 70/47.5kg
Rest 2:00

  • Score total reps

Extra Credit 19-04-2018

1a) Banded Pull-Through: 3 x 12-15 (2 Count Glute Squeeze). Rest 30s.
1b) Bird Dog: 3 x 4 each (2 count glute squeeze). Rest 30s.

2) Ab Circuit: 4 x 20s Max Reps Russian Twists. Rest 40s.

Open Gym

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