04 May 2016 – WOD

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WORKOUT OF THE DAY

A) Lower Body Max Effort: Back Squat

Every 2 minutes for 16 minutes (8 sets), perform:
Set 1: 5 reps @ 65% of 1RM
Set 2: 5 reps @ 70%
Set 3: 5 reps @ 75%
Set 4: 3 reps @ 80%
Sets 5-8 : 3 reps @ 80%+

B) Conditioning / Assistance Work

Every 5 minutes for 20 minutes (4 rounds) complete:
20 Farmer's Carry walking lunges (2 x 24/16 kg)
15 Calorie row
10 Toes to bar