29 Jan 2018 – WOD

WORKOUT OF THE DAY

A) Strength
Every minute for 10 minutes, alternate between:
5 Front squat @ 75% 1RM
5 Push press @ 75% 1RM

* Stick to the %, we will be increasing this week on week

B) Conditioning: Lactic Power

3 x 20 seconds work : 2 minutes rest
Max effort assault bike

- 5 minutes rest -

3 x 20 second work : 2 minutes rest
Jumping back squats @ 25-30% 1RM

- 5 minutes rest -

3 x 20 seconds work : 2 minutes rest
Dynamic push-ups

* Give 100% maximum effort/speed every single round, anything less will not do!