Wednesday 2/11/2015

Cash in…2x 400 90 seconds rest

Basics:
Three sets of:
Back Squat x 8-10 reps
Rest 60 seconds
Supine Ring Rows x 8-10 reps @ 2111 (get horizontal)
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds

Two sets of:
Complete as many rounds and reps as possible in 3 minutes of:
10 Dumbbell Ground to Overhead
10 Dumbbell Front Squat
10 Burpees
Rest 3 minutes between sets, and pick up where you left off.

Tabata: 20 seconds of Hollow Rocks or Holds, Rest 10 seconds

Performance
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%
Every two minutes, for 4 minutes (2 sets):
Back Squat x 4-5 reps @ 80-85%

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.

Tabata: 20 seconds of Hollow Rocks or Holds, Rest 10 seconds

Wednesday's WODs Cash in…2x 400 90 seconds rest Basics: Three sets of: Back Squat x 8-10 reps Rest 60 seconds Supine Ring Rows x 8-10 reps @ 2111 (get horizontal) Rest 60 seconds Wall Climbs x 3-5 reps Rest 60 seconds Two sets of: Complete as many rounds and reps as possible in 3 minutes of: 10 Dumbbell Ground to Overhead 10 Dumbbell Front Squat 10 Burpees Rest 3 minutes between sets, and pick up where you left off. Tabata: 20 seconds of Hollow Rocks or Holds, Rest 10 seconds Performance 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% Every two minutes, for 4 minutes (2 sets): Back Squat x 4-5 reps @ 80-85% 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. Tabata: 20 seconds of Hollow Rocks or Holds, Rest 10 seconds
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