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NEWS

Monday’s WOD

By admin | In Uncategorized, Workouts | on May 21, 2017

Monday May 22, 2017

Warm up
Run 400m or Row 500m THEN
2 Rounds
5- Turkish get ups
10 walking lunges
15 PVC or empty bar thrusters

Coach led: warm up for squats & metcon

Strength- back squat
After warm up sets, based on 90% 1 RM (add 10 pounds)
65%. X 5
75% X 5
85% X 5+( + means max reps you can manage at this weight)

Metcon
Set a clock for 15 minutes

15 HSPU or (.90 second Hand stand hold)
50 double unders or 150 singles
THEN

Ascending Ladder
1- wall ball
1 -KB deadlift (55/70/90) 1-KB each hand
1 -burpee
Then 2, then 3, then 4…. you get it?

Cool down: 100ab mat sit-ups

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