W6D3

WOD I:

Strength:

1) Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X4 @ 75% – rest 2-3 min. between each set.
2) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

Conditioning

Run 400m
18Dips/18 Chins
18 KB Push Press 53
Run 400m
15 Dips/15 Chins
15 DB Push Press 53
Run 400m
12 Dips/10 Chins
12 DB Push Press 53

For time.

Midline Stability:

Superman/Side planks – 4 sets till failure

WOD II:

Strength:

Chinup ladder – The first set starts with only one rep. The second set has two reps, the third has three…etc. Build up to your max reps, and then work your way back down. Rest after each set as needed.

For example, if the most chinups you can do is 3, your sets would look like this:

Set1: 1 rep
Set 2: 2 reps
Set 3: 3 reps
Set 4: 2 reps
Set 5: 1 rep

Work up and down this ladder until fatigued.

Metcon:

Run 400m
25 KB Swings
25 Pushups
Run 400m
20 KB Swings
20 Pushups
Run 400m
15 KB Swings
15 Pushups

For Time.

 

Midline Stability:

Superman/Side planks – 4 sets till failure

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4 comments

  1. Did Wed workout on Thurs.

    BackSquats 160-175-185-200
    FrontSquats 140-150-160

    Metcon from WOD 2 7:35

    53# KB
    220 steps running in place

  2. question on WOD 1 metcon. Are the KB push presses double arm, or rt arm them left arm, or rt arm 18, next rotation left arm 15

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