Strength:

Back Squats

5   reps @ 70% 1RM

3   reps @ 80%

1+ reps @ 90%

 

For max reps at 90%

 

Conditioning:

Partner WOD

As a 2-person team, complete as many rounds as possible. There is a 25 minute time limit. Equal work required.

Round 1:

Run 800m*

40 Double Unders

20 Kettlebell Swings (53/35)

10 Handstand Push-ups

 

Round 2:

Run 1600m

80 Double Unders

40 Kettlebell Swings (53/35)

20 Handstand Push-ups

 

Round 3:

Run 2400m

120 Double Unders

60 Kettlebell Swings (53/35)

30 Handstand Push-ups

 

For Time

*Perform each run as 200m sprint intervals.

Similar to Monday, 21 January 2013

 

Flexibility:

15 Front Leg Swings/leg

Olympic Wall Squat – 2:00

15 Side Leg Swings/leg

15 Sit-ups to Pike

Pike stretch – 2:00

 

 

Post load and reps, time, and experiences to comments