WOD for 9Sept

For our Wednesday lunch time enjoyment. Show time is 11:40. 

  
1. Low volume Strength work

Work up to a heavy 3-rep Back Squat. 

  

2. Conditioning

AMRAP 10:

10 Power clean (110/88#)

15 Calorie Row

  

3. Optional  

3-4 super sets of:

12-15 GHD Sit ups

12-15 back extensions 

12-15 second hold in bottom of squat (holding a light KB in the front rack position)

  

2 thoughts on “WOD for 9Sept

  1. Cruz took the day off. He is having knee issues and I advised him to rest it for a little while.
    I did backsquats for 245. I did a 4-3 at 245 on Monday and my legs are still a little smoked.
    Did 5 sets plus 5 reps on the 10 minute AMRAP or 6 sets 5 reps. I lost count. I was on my 4 set at 5 minutes so I may have been on the 6 but whatevs.
    I paced a little slow actually.

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