7.16.2014

 In WOD

Warm Up

Row 300m or Run 250m

Dynamic Drills 

Ankle and Hip Mobility

Then

  •  Good Mornings x 10
  •  OHS x 10
  •  Box Jumps – Step Down x 5

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
 

–  Lying External Rotations x 8-10reps per @ 2020 between sets

 

MetCon

For time, complete rounds of 21,15,9 reps of:

  • Wallball (20/14#)
  • KBS (53/35#)
  • Burpees

 

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