WOD – 5/10/16

5/10/16

Warm up
Coaches choice

Strength
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 6 reps @ 80%

Metcon
15 min AMRAP
60 Dubs or 120 singles
30/25 cal row
15 HSPU or 30 HRP
Extra
Three sets of:
Hollow hold x 30-60 seconds
Rest 15 sec
Single-Arm Dumbbell Row x 6-8 reps each side
Rest 15 sec
Prone Plank Hold x 60-90 seconds
Rest 15 sec
Alternating lunges x 6-8 reps each side same as the row
Rest 30 sec

       

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