Tuesday 1/24/17

Strength WOD

~25 Min to complete — this is focus of today’s work, all 5 working sets should be heavy enough that you need 2-3 mins rest between sets. Focus on good technique, full ROM and staying tight.¬†Perform 2-3 warm-up sets before reaching working or starting weight.

Overhead Squat (5 x 5 @ 90-95% of 5RM)

If you were here one of last 3 weeks and found your 5RM, perform 5×5 with ALL sets at 90-95% of your 5RM. Otherwise, just choose a challenging weight while maintaining good form and full ROM. Weight should be heavy enough to feel challenging by the 4th-5th rep of each set.

Cash-Out Metcon

AMRAP 7 mins:

7 Burpee Box Jumps (24/20)
14 Ball Slams

Choose a moderate weight for ball slams. Scale to a smaller box or stack plates to whatever height you can perform 2-foot jumps

Categories: WOD

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