4.21.2014

 In WOD

Warm Up

Row 300m

Dynamic Drills 

Hip Mobility

2 Rounds

  • 10 Goblet Squats @ 20X1
  • 5 Box Jumps/Step Down

Strength/Skill

A: Find 1RM Back Squat

Use the following percentages when building to today’s 1RM
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

MetCon

3 Rounds

  • Row 60 seconds for max calories
  • Rest 3-4 minutes between efforts

Record calories for each round 

 

 

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