180917

Training Plan WOD for Monday, September 17th, 2018:

WOD With Class:
3 Rounds of Back Squat:
70% x 3
75% x 3
80% x 3+

Complete a set of Back Squat every 2 minutes for 9 rounds. The goal on the plus set is 6-9 reps. If you can easily get 9 reps, increase your 1RM and recalculate your percentages. If you cannot get 6-9 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.

Clean:
4 x 2 @ 80%

Gymnastics Conditioning:
15 min EMOM, alt:
Bar Muscle-Ups
GHR
Shoulder-Taps