WOD: MONDAY AUG 25, 2014

We will be trying a new program to help get the best optimal performance and progress out of your workout.

You will now notice that we will list an Rx, Advanced, and Intermediate.  The best way to use this tool is to pick a category to do as written rather than mix and match.  Some of you may possibly be on the bubble; however, a majority of you will be able to use this tool effectively.

STRENGTH/SKILL

BACK SQUAT 5x5 (70%)

 

CONDITIONING WOD

Rx

5RFT

6 Burpees  (strict pushup burpees-legs do not touch and must jump with feet leaving floor and clap overhead)

30 DB/KB 1-Arm Rows 55/35 (15 Each Arm)

64 Bicycle Situps (R=1/L=2) (Elbows must touch knees and hands on head)

 

Advanced

5RFT

6 Burpees (chest to deck, must jump with feet leaving floor and clap overhead)

30 DB/KB 1-Arm Rows 45/25 (15 Each Arm)

64 Bicycle Situps (R=1/L=2) (Elbows to knees hands on head)

 

Intermediate

5RFT

6 Burpees (chest to deck, hips open at top)

30 DB/KB 1-Arm Rows 35/18 (15 Each Arm)

64 Bicycle Situps (R=1/L=2) (Elbows touch knees hands off head)

 

**All else -- Scale as needed