May 22, 2017

Warm Up-

500m Row

2 Rounds:

1 Minute Alt Lunges

1 Minute Russian Baby Makers

1 Minute Spider man w Reach

*Then: Quickly warm up to 65% of Back Squat

 

Strength-

Wave #1 (every 2 minutes):
0:00… Set #1 – 3 Back Squats @ 60%
2:00… Set #2 – 2 Back Squats @ 65%
4:00… Set #3 – 1 Back Squats @ 70%

Wave #2 (every 2 minutes):
6:00… Set #4 – 3 Back Squats @ 65%
8:00… Set #5 – 2 Back Squats @ 70%
10:00… Set #6 – 1 Back Squats @ 75%

Wave #3 (every 90 seconds):
12:00… Set #7 – 1 Back Squat @ 80%
13:30… Set #8 – 1 Back Squat @ 83%
15:00… Set #9 – 1 Back Squat @ 86%

15:00- 25:00 Minute Mark:

Build to a heavy single for the day.

 

WOD-

10 Minute AMRAP:

5 Burpee Pull-Ups

10 Kettlebell Swings 53/35

20 Wall Ball Shots 14/20

Leave A Comment

5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282