1.28.2014

SWOD

Front Squat

Work your 1-reps up to 90-95% of your previous 1 Rep max (Approximately 5-6 sets increasing in weight each rep)

Then drop down weight by 10% from your final one rep and do:

3×3

Set 1 = 3 second pause at bottom per rep

Set 2 = 4 Second pause at bottom per rep

Set 3 = 5 Second pause at bottom per rep

WOD

6 Minute AMRAP

3 Squat Cleans 155/105

10 Wall balls 20/14

2 Minute Rest

6 Minute AMRAP

5 Ring Dips

30 Double Unders (Every time you screw up drop down and do 1 burpee before starting where you left off)

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