10.22.2018

SWOD

Back squat (continued strength cycle… heavier than last week)

15 reps
12 reps
10 reps
12 reps
15 reps
rest 2-3 minutes between sets

WOD

3 Sets for time:

2 Rounds:
5 Power cleans (185/125)
7 Burpees
9 Toes to bar
*Complete 2 full rounds then rest 2 minutes, repeat 3 times.

10:30 AM Bootcamp

 7 minute stations after all reps completed you will perform DU for the rest of the time, reps are 21-15-9

Station 1:
TRX row
TRX atomic push-ups
Station 2:
Box jumps
Dips
Station 3:
Star jumps
Shoulder Taps
Station 4:
Russian KB swings
KB racked squats

Leave a Reply

Your email address will not be published. Required fields are marked *