MONDAY, DECEMBER 31ST 2018

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Ryan Barlow | December 30, 2018 | no comments |

A) STRENGTH/POWER (FOR WEIGHT)

Back Squat (Week 4 of 4)
Every 4min. x 4 Rounds:
500m Row
5 Back Squats (% of 1RM)

Round 1.) 5 x 40%
Round 2.) 5 x 50%
Round 3.) 5 x 60%
Round 4.) 5 x 60%

*Hit the at like 80-85% and get the squats done as fast you can with PERFECT form. Time is not a factor on this, but you do want enough time left to be able to repeat the same time on the row

*Share a rack with someone who lifts close to the same and change the weights out quick. Shouldn’t be an issue. If you’re a badass OR your #s are low enough, you can clean it off the ground.

B) METCON (FOR REPS)

15min. AMRAP:
10 Burpees
5 Thrusters 95/65
10 Pull-Ups
5 Thrusters

*Every 2 Rounds add 20/10lbs. to the bar.

Round 1: 95/65
Round 2: 95/65
Round 3: 115/75
Round 4: 115/75
Round 5: 135/95
Round 6: 135/95
… And so on….

S1/MRx: Start at 85/55; add 10/5 every 2 rounds; Banded Pull-Ups
S2/MS: Start at 65/45; do not increase weight; Ring Row/Jumping Pull-Ups

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