Performance
WOD 1
OH Squat
2 x 5 @55%
1 x 5 @60%
2 x 5 @65%
Note: Take the weight from the ground, make sure to do 2-3 warm up sets before going into your working sets. There shouldn’t be any misses on these sets.
WOD 2
E4MOM18
10 Military Push Ups
12 Upright Rows
15 DB Floor Press/Bench Press
15 Barbell Bent Over Row
Note: The weight should be relatively heavy for each movement. A set should not take longer than 2 minutes 30 seconds to complete but be challenging enough that you need that remaining time as rest.
Extra work (if time)
2000m Row
150 DU
2000m Row
Fitness
WOD 1
OH Squat
2 x 5
1 x 5
2 x 5
Note: Take the weight from the ground, make sure to do 2-3 warm up sets before going into your working sets. There shouldn’t be any misses on these sets.
WOD 2
E4MOM18
10 Military Push Ups
12 Upright Rows
15 DB Floor Press/Bench Press
15 Barbell Bent Over Row
Note: The weight should be relatively heavy for each movement. A set should not take longer than 2 minutes 30 seconds to complete but be challenging enough that you need that remaining time as rest.
Extra work (if time)
2000m Row
150 SU
2000m Row
Home
WOD 1
OH Squat
5 x 12
Note: Use a dumbbell or an object of similar size perform 12 reps on each side as one set.
WOD 2
E4MOM18
5 Walk Outs
12 Upright Rows
15 Push Ups
15 Bent Over Rows
Note: Use a relatively heavy object for the upright and bent over rows. If that is not possible you should double the reps for these exercises