Performance
WOD 1
OH Squat
1 x 5 @55%
1 x 5 @65%
1 x 3 @70%
1 x 3 @75%
1 x 5 @55%
Note: Do a couple of warm up sets before starting the first set. Make sure you are taking at least 2 minutes of rest between sets.
WOD 2
3 Rounds
1200m Row
16 Back Rack Lunges @35/25
8 Wall Balls @12/9
17 Minute Time Cap
Core
3 Rounds
1 Min Plank
30s Side Plank (Each Side)
30 Weighted Russian Twists
*45s-1min rest between rounds
Fitness
WOD 1
OH Squats
5 x 5
Note: Do a couple of warm up sets before starting the first set. Make sure you are taking at least 2 minutes of rest between sets.
WOD 2
3 Rounds
1200m Row
16 Back Rack Lunges @30/20
8 Wall Balls @9/7
17 Minute Time Cap
Core
3 Rounds
1 Min Plank
30s Side Plank (Each Side)
30 Weighted Russian Twists
*45s-1min rest between rounds
Home
WOD 1
OH Lunges
4 x 20
Note: Single arm or both arms are fine. Keep the arms locked overhead and make sure the back knee is touching the floor with each rep.
WOD 2
3 Rounds
60 Jump Overs
16 Front Rack Lunges
8 Squat Jumps
15 Minute Time Cap
Note: Hold an odd object in the goblet position in front of the body for the lunges.
Core
3 Rounds
1 Min Plank
30s Side Plank (Each Side)
30 Russian Twists
*45s-1min rest between rounds