Friday, December 19, 2014 WOD: (7 of 17 week Strength cycle)

Warm-up: 2rds, 10-jumping jacks, 10-sit-ups, 5-push-ups, 10-air squats, 5-inchworms, 200m jog or 250m row

Renegade Rowing WOD: For time, row 500m, then 3rds of 5-135# power cleans, 10-burpee broad jumps, then row 500m

Strength:

Work up to 90% of 1RM of back squat, then 5 x 1 back squat. Add weight to each set. Try to set a P.R.


5 x 5 stiff legged deadlifts


5 x 5 front squats @ 80% of 1RM


4 x 3 box jump. Add height to each new set


4 x 20 calf raises

Honor WOD: “Michael Carroll”, 12-9-6-3 of OHS (135/95) and burpee box jumps (24/20)

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