22nd August 2018
WOD WOD, August 23, 2018
The day of the Gainz
Back Squat (Weight)
Metcon (Calories)
CARDIO OPTION
Accessory
Work in pairs for quality
Front foot elevated lunge 3 x 8 P/side
Tempo Dumbbell Rows – 3 x 8 P/side
Every 3:00 Minutes x 8 Sets
Set 1 : 3 Reps @ 60 %
Set 2 : 3 Reps @ 70 %
Set 3-4-5-6-7 : 3 Reps @ 78-80 % 1RM ( By feel )
TEMPO : 3-X-1-1
*After each set, perfrom :
3 x Seated Box Jumps
OPTION :
20m Sled Push
Or
Overhead squat ( Increasing load from past 2 weeks )