WOD Sat. Aug. 3

August 2nd, 2013
by:

WOD #1
Strength
Front Squat – 1×12 @ 50%, 1×8 @ 60-65%, 2×5 @ 75-80%, 2×3 @ 90%, 1×10 @ 65%
Front Squat – Do a few sets with moderate weight in the 5-8 rep range, then try a few sets with more weight in the 3-5 rep range.

WOD #2
205/135 pound Front squat, 20 reps
30 Box jump, 30/30 inch box
40 Kettlebell swings, 55/35 lbs
50 Wall ball shots, 20/20 pound ball @ 10ft/9ft target

165/105 pound Front squat, 20 reps
30 Box jump, 30/24 inch box
40 Kettlebell swings, 55/35 lbs
50 Wall ball shots, 20/14 pound ball @ 10ft/9ft target

85/55 pound Front squat, 20 reps
30 Box jump, 20/16 inch box
40 Kettlebell swings, 35/20 lbs
50 Wall ball shots, 14/10 pound ball @ 10ft/8ft target

WOD #3
8 Set Tabata (2os work / 10s rest) of:
Barbell Rollout (Use a barbell loaded with 25#+ rubber plates or any solid metal plates)
Hollow position rocks
(Alternating between the two exercises. You’ll end up doing 4 sets of each exercise.)

Barbell_rollout