MONDAY 06/13/2016

WARM UP WOD

3 ROUNDS OF EACH 10 SEC ON-5 SEC REST STYLE

JUMPING JACKS         PUSH UP     

AIR SQUAT                 TOE TOUCH

BURPEE

 

HATERS.jpg

STRENGTH

DEAD LIFT (ADD 20 TO 1RM)

50% X 5 -- 54% X 5 -- 58% X 5 -- 68% X 5 -- 77% X 5+

 

CONDITIONING WOD

WOD 1

10 MIN AMRAP (for total reps)

10 KB SNATCHRX=55/45 A=45/35 I=35/25

12 DEAD LIFT   RX=185/130 A=165/115 I=145/100

24 BICYCLE SIT UPS

 

1 MIN REST

 

WOD 2

3 MIN MAX FEET BEAR CRAWLFORWARD AND BACKWARD