170911

Training Plan Wod for Monday, September 11th, 2017

Wod with the Class:
“Nancy”
5 Rounds:
400M Run
15 Overhead Squat 95/65-lb

Gymnastics Conditioning:
10 min EMOM:
33% Max Set of Bar Muscle-Ups

Conditioning:
5 Rounds*:
15 Cal Bike
10 Burpee Box Jump Over 24/20″
5 Double KB Walking Lunge 53/35-lb

*2:1 Work/Rest Ratio

OHS, Strict Press, Weighted Pull-Up, Sumo Deadlift
2 x 5*

*For each of the lifts, choose a beginning weight between 60-75% 1RM. We are going to be hitting these lifts every day, so don’t get too hung up on weights and percentages. Remember the goals of this program: Train as Heavy as Possible, Train as Often as possible, Train as Fresh as possible.