Monday WOD 2-10-17
October 1st, 2017
Monday WOD 2-10-17
2. Conditioning
AMRAP 18:
18 Calorie Row
15 Wall Balls (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar
+ Optional Extra’s in Open Gym.
1. Ring Muscle-Up Test
Max Set
1 attempt
3. Pause Overhead Squat
Build to a Moderate Single
3 second pause
4. Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 70%
Minute 2 – 2 Reps @ 75%
Minute 3 – 1 Rep @ 80%
Minute 4 – Rest
5. Back Squat
2 Rounds:
7 Reps @ 72%
5 Reps @ 76%
3 Reps @ 80%
Rest 2:00 between each set of squats
Thank You: http://comptrain.co/individuals/home/
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