Thursday, 16 January WOD

Warm up:

  • 400m Run
  • 3 rounds for quality of:
    • 7 L/7 R Single-Arm Dumbbell Bench Press, pick load
    • 7 L/7 R Single-Arm Dumbbell Bent Over Rows, pick load

Strength:

  • Pause Overhead Squat
  • 1-1-1-1-1
  • Use the heaviest weight you can for each set. Rest as needed between sets.
  • Pause 10 secs in the bottom.

Metcon: 16 minute AMRAP of:

  • 15 Overhead Squats, 95/65 lbs
  • 30 Double Unders
  • 15 Deadlifts, 95/65 lbs
  • 30 Double Unders

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s