Strength
Back Squat 3x3 at 75%
WOD
For Time:
5 Rounds:
15 Overhead Squats 115#/85#
12 Chest To Bar Pull Ups
Directly into:
5 Rounds:
15 Calorie Row
12 Ring Dips
Joey Olalde 2017 IKWF Regional and Sectional Champ and IKWF State Qualifier at the Novice 101 lb level.
Open WOD 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. Weighted Walking Lunge
16 Toes-To-Bars
8 Power Cleans
Then, 2 rounds of:
50-ft. Weighted Walking Wunge
16 Bar Muscle-Ups
8 Power Cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
M 50-lb. dumbbells F 35-lb. dumbbells
REST DAY!
Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.
This is a good day to come in and work on those skills you have a hard time with. There are progressions to those skills.
You may also come in and do a nice long ROMWOD
Strength
Push Press 1RM
WOD
4 Rounds For Time:
10 Deadlifts 185#/135#
10 Box Jumps 24"/20"
Calorie Row 15/12
10 WallBalls 20#/14#
10 Chest To Bar Pull Ups
