Daily WOD for Monday 1-15-2018

WOD

Jan 14, 2018

 

WOD Courtesy of CompTrain Class

Metcon: Work ratio is 1:2, which will be helpful since the weight increases. Switch reps before it becomes a struggle. Work does not have to be even, so do what you can or use a lighter bar if need be.

Warm Up:
:30 Jumping Jacks – 10 BB Good Mornings – 10 Back Squats
:30 Push Ups to Down Dog – 10 Elbow Rotations – 10 Strict Press
:30 Burpees – 10 Romanian DL – 10 Front Squats
:30 Samson – 10 DL – 10 Push Ups

Mobility:
1:00 Couch Stretch, ea position, ea leg (4 min total)
1:00 Chest Stretch on Foam Roller

Skill/Movement Warm Up:
1) Back Squat
2) Bench Press
3) Deadlift

*Make sure you’re warm for the WOD

WOD – Teams of 3 – 7 min AMRAPs:

  • 50 Back Squats (L1 115/75 RX 135/95)
  • 50 Back Squats (L1 135/95 RX 185/135)
  • AMRAP Back Squats (L1 185/135 RX 225/155)

*3 min Rest

  • 50 Bench Press (L1 95/65 RX 135/95)
  • 50 Bench Press (L1 115/75 RX 155/105)
  • AMRAP Bench Press (L1 135/95 RX 185/115)

*3 min Rest

  • 50 Deadlifts (L1 155/105 RX 185/135)
  • 50 Deadlifts (L1 185/135 RX 225/155)
  • AMRAP Deadlifts (L1 225/155 RX 275/185)

Coach Link

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle