Wednesday 1/27

Fitness-

A1. Back Squat x 3 x 3 sets @ 65 - 70%

(5 sec eccentric 3 sec pause in bottom on 1st rep every set)

A2. Max Distance Broad Jump x 3 x 3 sets (Reset each rep and measure)

B. Accumulate 4 min in weighted plank 

You choose weight

WOD

12 min AMRAP

5 Deadlifts (135/85)

10 Box Jumps (24/20)

10 Deadlifts 

10 Box Jumps

15 Deadlifts

10 Box Jumps

20 Deadlifts

10 Box Jumps

Etc... Keep adding 5 Deadlifts each round

Performance-

A1. Back Squat x 5 x 3 sets @ 70%

(5 sec eccentric, 3 sec pause in bottom of first rep every set)

A2. Max Distance Broad Jump x 3 x 3 sets (Reset and measure every rep)

B. Accumulate 4 min Weighted FLR on Rings

WOD

12 min AMRAP

5 Deadlifts (185/115)

10 Box Jumps (24/20)

10 Deadlifts 

10 Box Jumps

15 Deadlifts

10 Box Jumps

20 Deadlifts

10 Box Jumps

Etc... Keep adding 5 Deadlifts each round

Zone-

A1. Bulgarian Split Squats x 10 each leg x 3 sets

A2. Broad Jump x 3 x 3 sets

A3. Plank x 1 min x 3 sets

WOD

12 Min AMRAP

10 KB Swings

10 Box Jumps

15 KB Swings

10 Box Jumps

20 KB Swings

10 Box Jumps

Etc...