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1/8/15

January 8th, 2015

Strength:

FSQ 5 X 2

warm up using 60, 70, and 80% of 2 rm

Set 1 is 92-94% of 2 rm

Set 2 is 95-97% of 2 rm

Set 3 is 100% of 2 rm

Set 4 is 101% of 2 rm

Set 5 is 102% of 2 rm

 

WOD:

Running Clock – score total reps

In 3 min complete:

2 rnds

10 HCL (125/85)

10 Chest-to-bar (scale pull ups or ring rows)

If completed, increase reps by 2 and in another 3 min complete:

2 rnds

12 HCL

12 CTB

If completed, increase reps by 2 and repeat. Workout stops when athlete can not finish the 2 rounds.

 

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