Call Us: (507) 261-7696

Monday- Squat/Pull ups 1-18-16

17
Jan

Monday- Squat/Pull ups 1-18-16

Monday, January 18, 2016

Comp Srength

BACK SQUAT
1 X 20 : MAX
1 X 10 : SAME Weight
1 X 10 : SAME Weight
Rest 3 min btw

Machine Strength

BACK SQUAT
3 X 10 : MAX

Comp WOD

“UPPER STRENGTH AMRAP 15”
15 Min AMRAP
Conditioning version:
3x Pull Ups,
6x Hand Release Push Ups,
9x Bumper Plate Sit Ups (bumper plate overhead)
OR
the ‘strength gain version’:
3x Strict Pull Ups,
6x Ring Push Ups or Dips (strict)
9x Bumper Plate Sit Ups,
rest 30 sec after each round

Machine WOD

“MACHINE UPPER AMRAP 15”
15 min AMRAP
3x Pull Ups,
6x Push Ups,
9x Sit Ups

Cashout

3x
20 supermans
30 sec side plank (ea. side)

Additional Work

Pulling Volume Work
Strict Pull Ups
5x 3-3-3-3 (5 sets of 3-3-3-3)
Rest 20sec +¬†2 min (20sec btw 3’s 2min btwn sets)