Monday, January 19, 2015 WOD: (13 of 17 week Strength cycle)

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

Renegade Rowing WOD: 6RFT, 250m row, 10-burpees, 2-snatches (135/95)

OR

Running WOD: 2rds, 1 mile run, 50-walking lunges (1R=1 rep, 1L=1rep)

Strength:


Work up to 90% of your old 1 rep max, then


1 @ 102% deadlift


1 @ 100% deadlift


1 @ 97% deadlift


1 @ 95% deadlift


1 @ 90% deadlift

Honor WOD: "Walter Hynes", Ladder 13, 10-9-8-7-6-5-4-3-2-1 of cleans and HSPU's (handstand push-ups). Start @ 50% of 1RM, add 10# per round.

http://555fitness.com/pages/abbreviations-acronyms