Monday, July 1, 2013

WOD















Warm Up:
Row 500m
25 Air Squats
25 Butterfly Sit-ups
25 Mountain Climbers

Strength: Box Squat

Find a 3 Rep Max for the day (Rest 3 min Maximum between Attempts)

Accessory Lifts (Depending on your goals choose your Volume/Intensity for these lifts)

1. Leg Extensions
2. Leg Curls
3. Back Extensions
4. Overhead Lunges
5. Seated Close Grip Row

Conditioning:
For Time:
100 DB Snatches (Alternate Arm Each Rep)
Every Minute 5 Burpees

Take 15 Minutes to Mobilize

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2 comments:

  1. AnonymousJuly 2, 2013 at 7:33 PM

    Box Squat: 275, 298, 315, 335(1)

    1.4x12 @220,220,220,240
    2.4x12 @180,180,180,180
    3.4x12 @20,20,20,20
    4.4x12 @100,100,100,100
    5.4x12 @150,150,150,135

    WOD: 5:17.0

    ReplyDelete
  2. UnknownJuly 4, 2013 at 12:48 AM

    Box squat: 225, 245, 285(2)
    1. 4x12 @ 130, 140, 160, 180
    2. 4x12 @ 110, 120, 130, 130
    3. 4x12 @ 20
    4. 4x12 @ 100 Front rack lunge
    5. 4x12 @ 140, 130, 120, 120

    WOD: 5:59 @ 35 lb DB
    Great wod, was a burner. I could have gone heavier.

    ReplyDelete

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