Daily Archives: March 18, 2014

Day 27: Wednesday, March 19

STRENGTH:

  • 3 sets of 5 reps of Back Squats @ 75%, 80% and 85% of your Training Max

Met-Con WOD:

  • 10 Front squats @ 60% of Front Squat Max
  • 10 Floor Wipers
  • 2 sprints in the hallway
  • 8 Front Squats
  • 10 Hollow Rocks
  • do 2 sets of stairs
  • 6 Front Squats
  • 10 Deadbugs with KB press
  • 2 sprints in the hallway
  • 4 Front Squats
  • 10 GHD Sit Ups
  • 2 laps of the hallway
  • 2 Front Squats
  • 10 V-Ups
  • 2 sprints in the hallway

FINISHER:

  • attempt to do a few cartwheels (I will demo)

 

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Day 26: Tuesday, March 18

Photo: The simple secret to success.

STRENGTH:

  • 3 sets of 5 Cleans @ 75%, 80% and 85% of your Training Max

Met-Con WOD:

Modified “Chief”:

5 rounds of the following:

3 minute AMRAP of the following:

  • 3 Power Cleans @ 60% of your Clean
  • 6 Push Ups
  • 9 Air Squats
  • 1 minute rest between rounds