Wednesday, January 4, 2017

WOD Wednesday

1. Seated Barbell Shoulder Press:  Work to a 1 Rep max,  then 3 x max reps @ 70%
    Super Set
    1 Rounds of Mini Leg Blasters (every other set)
          - 10 Squats
          - 10 Lunges
          - 10 Jumping Lunges
          - 5 Squat Jumps

Rest 5 minutes after the above work is complete


2. As Many Reps As Possible in 7 minutes of:
          - 10 Power Snatches (75lb men/45lbs women)
          - 5 Pull Ups

Rest 5 minutes


3. Finish with 1 set of max time/reps of:
          - Hollow Rocks
          - Plank Hold
          - Hollow Hold

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