02/03/15

Main – WOD

Metcon (5 Rounds for weight)

Every two minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 45-55%

*Set 2 – 5 reps @ 55-65%

*Set 3 – 3 reps @ 65-75%

*Set 4 – 2 reps @ 75-85%

*Set 5 – 2 reps @ 80-90%

Back Squat (2 set of 5 reps at 85%)

Metcon (AMRAP – Rounds and Reps)

Two sets of:

Complete as many rounds and reps as possible in 3 minutes of:

10 Ground to Overhead

10 Overhead Squat

10 Burpees

Rest 3 minutes between sets, and complete a total of two sets. Start the second set where you left off when time ran out on the first. Recommended weights 95/65 lbs.

Metcon (No Measure)

spend 10min rolling out and working on mobility

Posted in Workout of the day.