Wednesday 3.13.2019

 

“FITNESS”

A. Three sets of:
Front Squat x 6 reps @ 3011
Rest 45 seconds
Single Arm Dumbbell Row x 8 reps each side @ 2111
Rest 45 seconds
Single Leg Hip Bridge x 10 reps each leg @ 2011
Rest 45 seconds
Elbows to High Plank x 12-16 reps
Rest 45 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
15 Wall Balls
12 Kettlebell Swings
9 V-Ups

“PERFORMANCE”

A. Every 3 minutes, for 18 minutes (6 sets) of:
Front Squat x 3 reps

*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80% or more

B. Complete as many rounds and reps as possible in 10 minutes of:
15 Wall Balls (20/14 lb)
10 Toes to Bar
5 Power Cleans (155/105 lb)

“COMPETITION”

A. Three sets, not for time of*:
Ring Muscle-Ups x 3-7 reps
Double-Unders x 40-50 reps
Chest-to-Bar Pull-ups x 8-10 reps
L-Sit Hold x 30-40 seconds

*Treat this as skill work

B. Every 3 minutes, for 18 minutes (6 sets) of:
Front Squat x 3 reps

*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80% or more

C. Complete as many rounds and reps as possible in 10 minutes of:
15 Wall Balls (20/14 lb)
10 Toes to Bar
5 Power Cleans (155/105 lb)

“ENDURANCE”

5 rounds @sustained effort
20/15 Calorie Ski
Rest walk 1 minute
200 Meter Run
Rest walk 1 minute
20/15 Cal Row
Rest walk 1 minute

Rest 2 minutes, then…

3 rounds for time of:
20/15 Calorie Ski
200 Meter Run
20/15 Calorie Row

  • Upcoming Events

  • Visit our friends

    OPEX Fitness Catalyst Athletics MobilityWOD
  • Archives

  • Categories