Great watch!
Strength:
Amateur
Back Squat 3×5 (add 5 lbs to last workout)
Shoulder Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Back Squat 3 RM (rest 3 minutes)
During 3 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-20″
Back Squat 3 RM (rest 3 minutes)
During 3 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-20″
Back Squat 3 RM (rest 3 minutes)
During 3 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-20″
Shoulder Press 5 RM
*you can add weight, take off or stay the same for the 3 RMs, just remember we rather find your 2 RM than your 4 RM.
WOD:
For time:
150 Double Unders
9 Deadlifts 315/220/155
100 Double Unders
6 Deadlifts 315/220/155
50 Double Unders
3 Deadlifts 315/220/155
12 Minute time cap.
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