W2D2

Strength:

Deadlift 3×5

Metcon:

12 Clean Pulls
10 Weighted Chins

Four rounds

Post time to comments.

*Starting to use Wendler’s “Boring but Big” 5/3/1 template for the metcons. The lower volume should accommodate the endurance/sport-specific work.

Here’s the basic work week movement list:

Day 1 – Squat
Day 2 – Deadlift
Day 3 – Rest
Day 4 – Only Sport-Specific work
Day 5 – Squat
Day 6 – Press

 

WOD II

EMOTM (Every minute on the minute. The faster you do the exercises, the more time to rest.)

10 Air Squats
10 Pushups
10 Plank Burpee

10 minutes

Post “complete” to comments.

 

Advertisements

3 comments

  1. Ouch. Complete. Subbed 5 plank burbees in 3rd minute and subbed 8 squats in last 2 minutes. Subbed chest pushups on failure to get 10 starting on minute 7.

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 )

Twitter picture

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

Facebook photo

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

Google+ photo

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

Connecting to %s