Daily WOD

Strength
Back Squat 1×5 at 40% 1RM
Back Squat 1×5 at 50% 1RM
Back Squat 1×3 at 60% 1RM
Back Squat 1×5 at 75% 1RM
Back Squat 1×3 at 85% 1RM
Back Squat 1×1+ at 95% 1RM
Rest as needed between sets.
Rule of 6. Complete as many reps as you can on the final set, if less than 6, continue sets until 6 reps have been done.

GP WOD:
EMOM 15 (alternating)
6 Box jump 30/24″
12 Abmat sit-up
18 Ball slam 40/20#

Open WOD:
EMOM 15 (alternating)
6 Box jump 36/30″
12 GHD
18 Ball slam 50/30#

July 19, 2016

Tuesday 07.19.2016

Strength Back Squat 1×5 at 40% 1RM Back Squat 1×5 […]
July 18, 2016

Monday 07.18.2016

Strength Bench Press 1×5 at 40% 1RM Bench Press 1×5 […]
July 16, 2016

Saturday 07.16.2016

GP WOD: AMRAP 23 9 Banded C2B pull-ups 15 Power […]
July 15, 2016

Friday 07.15.2016

Reminder – The gym is being rented out today for […]