Wednesday 10.4.17 WOD

Skill

12min EMOM
ODDs: 3 Push Jerks @70-75%
EVENs: Pistol Practice x 5 Reps each leg

WOD

3 Rounds
Run 400m
30 Air Squats
15 ST0H (135,95)
Rx+:(replace STOH with Ring Dips)
L3: (115,75)
L2: (95,65)
L1: (75,55)
Intent: All sets should be 80-85% Max HR.

$ Out

1a) Barbell Laying Tricep Extensions: 3 x 15
1b) Barbell Reverse Curls: 3 x 10
By | 2017-10-03T14:33:52-04:00 October 3rd, 2017|WOD|Comments Off on Wednesday 10.4.17 WOD