WOD for Monday September 28th

Fitness

Strength:

5 Sets of 3 OH Squat as heavy as possible, 6-8 DB Batwings btwn sets.

Back Squat x 3 a.h.a.p. (or 12-10-8-6-4) can be subsituted for OH Squat

WOD:

3 Rounds:

In 5 minutes complete a 400m Run, then as many rounds as possible of the following:

8 KB Swings/6 Pushup/8 Air Squat

Rest 2 minutes between each 5 minute Round.

 

Performance

Strength:

Squat Snatch – Build to a 1-rep Max by way of 10 Singles

WOD:

3 Rounds:

In 5 minutes complete a 400m Run, then as many rounds as possible of the following:

3 Power Clean (135/95)/6 Pushup/9 Air Squat

Rest 2 minutes between each 5 minute Round.

 

Thought for the Day:

“I’m not impressed by the individual who is willing to exercise to the point of vomiting or a loss of bladder control—this is not that unusual. What I’m impressed by is the individual who shows up every day at the gym, does what is necessary, doesn’t complain, doesn’t look for recognition, does what’s necessary outside of the gym to support their training and goals, and continues this process consistently for years.” -Greg Everett

 

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