Friday 1/8/16

Strength:
OH squats
5-5-5-5-5 – progressive loading

*Work up to a heavy 5 for the day. Do not max.

OH squats
2-2-2 – at 80% of heaviest set of 5 for the day

*Hold bottom position for 10 full seconds each rep

WOD:
EMOM for 14 min
Odd min – Row calories (15/12)
Even min – Jerks (115/75)

*Men row 15 cals, women row 12. Jerks taken from the floor.

 

Unloaded:
5 min AMRAP
10 plate G2O
10 lateral hops

Rest 2 min

5 min AMRAP
10 burpee lateral hops
10 sit ups

Rest 2 min

5 min AMRAP
10 box jumps
10 push ups

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Posted on January 7, 2016, in Uncategorized, WODs. Bookmark the permalink. Comments Off on Friday 1/8/16.

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