November 2017

Strength WOD

Back Squats

10/10/10

Work up in laod

 WOD

Buy in: 1000 M Row
10 Overhead Squats
10 Burpees
5 Rounds
Fitness: (front squats) 95/65
Performance: 115/75
Open: 135/95
Work up in load in on the back squats, the last set of ten should be a struggle!

DRIVE

40- 1 arm DB Hang clean and Press (40 total not 40 each arm)
40 Air Squats
40 1 Arm alternating V ups
40 Step ups
20 Toes to Bar
30- 1 arm DB Hang clean and Press (30 total not 30 each arm)
30 Air Squats
30 1 Arm alternating V ups
30 Step ups
20 Toes to Bar
20- 1 arm DB Hang clean and Press (20 total not 20 each arm)
20 Air Squats
20 1 Arm alternating V ups
20 Step ups
20 Toes to bar
Always make sure you reach full depth on those squats