30 Oct 2015 – WOD

WORKOUT OF THE DAY: Strength Aerobic Method

A) Back squat

A1) 15 minutes to establish a heavy set of 2
A2) 3 x 10 @ 50-60% 1 rep-max with tempo 2020. 
- Rest 1 minute between sets
- If you made all 3x10 last week at 55%, progress to 60% 

B) Gymnastics Tempo

3 rounds of:
15 Deficit push-up @ tempo 2020
- Rest 30 seconds
15 Ring row @ tempo 2020
- Rest 30 seconds

C) Midline accessory

2 rounds, for quality:
10 Toes to bar
12 Kettlebell swings (AHAP)
10 Toes to bar
12 Overhead lunges (50/35 kg)