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WOD

WOD

By Coach Lunney | In WOD's | on January 30, 2018

*** last squat day for the month

COMPETITOR

Back Squats
1 – 1 – 1
Front Squats
3 – 3 – 3
Overhead Squats
5 – 5 – 5

RXD

Back Squats
1 – 1 – 1
Front Squats
3 – 3 – 3
Overhead Squats
5 – 5 – 5

FITNESS

Back Squats
1 – 1 – 1
Front Squats
3 – 3 – 3
Overhead Squats
5 – 5 – 5

 

** Cash out:

4 X 500 Meter row every 4th Minute

COMPETITOR

Do the gym programming (RX’d or competitor) for the day.

Rest 20 minutes

5 Rounds for time:
12 Toes to bar
12 Ring dip
12 Deadlift (225/155)
12 Strict HSPU

– Goal is to finish under 12 minutes, with great times under 10. The ring dips will heavily impact the HSPU, and this will really test your capacity with gymnastic pressing.

Rest 10 minutes

For time:
100 GHD Sit ups
– Compare to 1/9/2018. Once again, scale to 50 reps if you have not reached that many reps by 2 minutes. This will be harder because the toes to bar in the previous workout.

 

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