WOD: Monday November 13th 2017

Warm up

High knees
Butt Kicks
Frankensteins
Lateral Shuffles R
Lateral Shuffles L
Carioca R
Carioca L
Bear Crawl
Inch Worm w/Push Up
Lunge With Rotation
Static Squat Hold with Plate 45 #or 25#

BACK SQUATS

Warm Up Sets /reps
1st Set 30 – 50% 8 Reps
2nd Set 60% 5 Reps
3rd Set 70% 3 Reps
4th Set 80% 1 Rep
5th Set 90% 1 Rep
6th Set(MAX OUT) 100%1 Rep
7th Set(MAX OUT) + 2-5%

 

WOD 1

3 RFT

21-15-9
Over Head Squat 96/65
SDHP 95/65

WOD 2

“Annie”

50-40-30-20-10
Double Unders
Abmat Sit Ups