Wod Monday 2/6/17

1. Warm-up

Coaches choice

2. Wop Prep

Warm up the 3 lifts to wod weight.

3. Wod

Burpee + (185,125). back-squat ladder out of the rack

Rest 3 minutes

Burpee + (115,80). shoulder-press ladder from the floor

Rest 3 minutes

Burpee + (245,165) deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. When you are unable to continue rest 3 minutes and move onto the next lift.

Goal is to get a minimum of 5 Rounds for each

4. Post wod

Foam roll for 5 minutes

goals

 

Posted in WOD

8 thoughts on “Wod Monday 2/6/17

  1. Wendler dead lift finished at 330 lbs for 13 reps

    Emom burpee then back squat @ 225 climb by 1 every minute. 6 rounds + 7 burpees

    Rest 3 minutes

    Emom burpee strict press @ 115 climb by 1 every minute. 6 rounds + 7 burpees

    Rest 3 minutes

    Emom target burpees climb by 2 every minute

    14 Burpees. Then 11 into the round of 116.

    Like

  2. I can’t even imagine doing one squat with a dowel after those freakin’ front rack lunges yesterday, particularly with Cindy on the schedule tomorrow. Today is now “rest the ass day.”

    Like

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