Monday WOD 30-11-15
November 29th, 2015
Monday WOD 30-11-15
For time:
Walking Lunge, 33 meters
50 Push-ups
50 Double Unders
25 Knees To Elbows
5 Rope Climbs, 15 ft
50 Box Jump (24 In.)s
25 Overhead Squats,65 lbs
25 L-Hold Pull Ups
50 Sit-up (standard)s
Skill: No
Strength: Starts Again Today!!! This is a 12 week cycle that will go until the last week of February.
VERY IMPORTANT: Get your last 1rm for all lifts (Back/Front/OH Squat, Shoulder Press, Deadlift) and take 20% off them!!! Thats right – reduce the load. This cycle is about improving your endurance, form, depth and maintenance. Do not ignore this and bust yourself!!!
Back Squat: 4 x 10 @ 65% (Less 20%) of your 1rm. Focus on being tall, depth and pushing the hips back (Knees out) – not down.
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