Friday September 16th, 2016

By: 0

WOD
September 16th

Strength

Competitive
A) Back Squat 10-10-10 @55%
B) Box Step Ups 3 x 8/side

Fitness
A) Back Squat 8-8-8-8 @60%
B) Box Step Ups 3 x 8/side

Foundations
A) Back Squat 5-5-5-5-5
B) Box Step Ups 3 x 8/side

Met Con
14 Minute Alternating EMOM

Odd – 5 Back Squats @60% of 1RM
Even – 10/8/6 Burpees


Tomorrow’s WOD

Strength

Competitive
A1) Bench Press 20X1 10-10-10 @ 55%
A2) Barbell Bicep Curls 3xME

Fitness
A1) Bench Press 20X1 8-8-8-8 @60%
A2) Barbell Bicep Curls 30X1 4×8

Foundations
A1) Bench Press 20X1 5-5-5-5-5
A2) Barbell Bicep Curls 30X1 4×8

Met Con
Run 800m
30 Push-ups
30 Wall Balls #30/20
30 GHD Sit-ups/60 Sit-ups
30 Wall Balls #30/20
30 Push-ups
Run 800m