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Tuesday 9/8/15 WOD

7
Sep

Tuesday 9/8/15 WOD

Performance

Fitness

Back Squat

EMOM For 8 Minutes

Every 90 Seconds for 6 Minutes

3 Back Squats @ 80-85%

65%/5, 70%/5, 75%/5, 80%/3
Every 2 Minutes for 10 Minutes

For Time:

85%/1, 90%/1, 90%+/1, 90%+/1, 85%/4, 75%/8
500 M Row

3 Rounds For Time

Then 15 Rounds
5 Power Snatches  80/50kg 3 Pull Ups
10 Front Squats 80/50kg 4 Pistols
25/20 Toes to Bar 5 Burpees
Then

Not For Time:

500 M Row
Weighted Dips 8,8,8,8
BB Reverse Lunge 8,8,8,8  use more weight than last week
Weighted Plank 4 x30 seconds