Friday, November 21, 2014 WOD: (3 of 17 week Strength cycle)

Warm-up: 2rds, 20-jumping jacks, 5-inchworms, 15-air squats, 10-sit-ups, 10-push-ups

 

Running WOD: 5rds, 400m run, 20-air squats, 20-double unders or heavy rope singles

 

Strength:

 

5-4-3-2-1 Back squat. Last set of 1 should be @ 95% of 1RM


3 x 10 stiff legged deadlifts (Heavy)


3 x 5 OHS @ 80%


3 x 8 stationary lunges @ 135# (1R+1L=1 rep)


3 x 15 standing calf raises


3 x 10 box over jumps @ 24" (jump all the way over the box, working explosion)


 
Honor WOD: "Michael Brennan", Ladder 4, 5-burpee pull-ups, 5-wall ball (20/14), 5-power snatch (135/95), 10-burpee pull-ups, 10-wall ball (20/14), 10-power snatch (135/95), 15-burpee pull-ups, 15-wall ball (20/14), 15-power snatch (135/95), 20-burpee pull-ups, 20-wall ball (20/14), 20-power snatch (135/95)

 

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