Wednesday, October 12, 2016



Complete as many rounds and reps as possible in 12 minutes of:

  • 10 Burpees
  • 20 Alternating Reverse Lunges with KBs or DBs
  • 30 Double-Unders

 


Rx Movements


Burpee

Burpee

Double-Unders

Double-Unders


Warmup WOD


Back Squats
Warm Up Sets

  • Set 1 and 2 – 45lbs x 5 reps (Barbell Only)
  • Set 3 – 40% of 5-RM x 5 reps
  • Set 4 – 60% of 5-RM x 3 reps
  • Set 5 – 80% of 5-RM x 2 reps

Working Sets:

  • Set 6 - 100% of 5-RM x 5 reps
  • Set 7 - 100% of 5-RM x 5 reps
  • Set 8 - 100% of 5-RM x 5 reps

Warmup Movements


Back Squat

Back Squat


Mobility WOD



Mobility Movements



Skill WOD



Skill Movements



STRENGTH WOD



Strength Movements


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