Performance
WOD 1
Front Squats
1 x 4 @65%
1 x 4 @75%
1 x 4 @80%
2 x 4 @85%
1 x 6 @75%
20 Minute Time Cap
WOD 2
30 Cals
5 OH Squats
30 LBOB
10 OH Squats
30 Power Snatch
15 OH Squats
30 Wall Balls
20 OH Squats
30 Cals
15 Minute Time Cap
Note: Barbell weight @35/25, Wall balls @9/6. At this weight the intent is to complete most movements unbroken or in sets no lower than 10 reps.
Tabata Core
20s Work: 10s Rest x 8
Low Plank
Side Plank
Side Plank
Bicycle Crunches
Fitness
WOD 1
Front Squats
1 x 4
1 x 4
1 x 4
2 x 4
1 x 6
20 Minute Time Cap
Note: Use the performance percentages as a guideline for this workout. The last set should be the same weight that you used for your second working set.
WOD 2
30 Cals
5 OH Squats
30 LBOB
10 OH Squats
30 Power Snatch
15 OH Squats
30 Wall Balls
20 OH Squats
30 Cals
15 Minute Time Cap
Note: Barbell weight @30/20, Wall balls @7/5. At this weight the intent is to complete most movements unbroken or in sets no lower than 10 reps.
Tabata Core
20s Work: 10s Rest x 8
Low Plank
Side Plank
Side Plank
Bicycle Crunches