Sunday, January 12, 2014

Monday, 13 JAN 2014 - WOD / Back Squat - SDHP - Wall Ball

Strength



Back squat
warm up with 5-4-3-2 (progressively increase weight to working weight)

Then 3 sets of 3-2-1 @5# heavier than last week

Rest 5-10 Minutes then



21-15-9-21-15-9
SDHP (95/65)
Wall ball (20/14)

Cool down:
1000 m row (light effort)

Warm-up
400 m run / 500 m row
10 SDHP with PVC
10 partnered wallball
Group Warm-up to "Sally Up" (Back Squat Bar Position)

Mobility Work 

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