Wednesday 8.14.2019

 

“FITNESS”

A. Three sets of:
Wall Sit x 30-45 seconds
Rest 15 seconds
Goblet Squat x 15 reps @ 20X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps each side @ 2111
Rest 60 seconds

B. Three rounds for time:
400 Meter Run
15 Thrusters (Barbell or Dumbbells)

“PERFORMANCE”

A. Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible*
Rest 2 minutes between sets.

*Unsure what weight to use? Think of what you were able to do for your max reps @ 80% of 1-RM last week; if you were able to do more than 4 reps, try to go heavier today.

B. For time:
600 Meter Run
50 Thrusters (95/65 lb)
600 Meter Run

“ENDURANCE”

Run 800 Meters @slightly slower than 1-mile PR pace
Rest 4 minutes
x 2
Run 400 Meters @1-mile PR pace
Rest 2 minutes
x 4
Run 200 Meters @slightly faster than 1-mile PR pace
Rest 1 minute
x 6

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