MONDAY JANUARY 5th Skill Back Squat 5x5 - First set at 70% - Second set at 75% - Third set at 80% - Fourth set at 85% - Fifth set at 90% ** then ** Two down sets at 90% of your fifth set weight WOD Level 1 12 minute AMRAP 1 muscle up 5 HSPU 10 power snatch 115/75 ** muscle ups should be on rings of possible, but can be scaled to bar muscle ups. Level 2 12 minute AMRAP 3 pull-ups 3 dips 5 push-ups 10 power snatch (choose weight) TUESDAY JANUARY 6th Skill Push press 5x5 WOD Level 1 4 rounds - 10 deadlift 225/155 - 20 wallball shots 20/14 - 30 double Unders Level 2 4 rounds - 10 deadlift 185/125 - 20 wallball shots 20/14 - 60 singles
Posted on: Mon, 05 Jan 2015 04:12:40 +0000
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