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Tuesday 6/25/2013 WOD

By: 3 Comments

Warm up

400 Meter run

Dynamic stretches

3 Sets of

5 Push ups

10 Air Squats

 

 

 Strength

Level 2 (advance)

Back Squats

5-5-5-5-5

60%-70%-75%-80%-85% of 1RM

 

Level 1 (Beginner)

3-3-3-3-3

Build up to a heavy set of three

 

Training

Level 2 (advance)

HIIT ( high intense interval training)

30 SECS GO as fast as you can 30 SECS REST

Push ups

Alternate with

Box Jumps (24/20)

Alternate with

SDHP (75lb/55lb)

5 times each exercise

 

Count the total number of reps per exercise

 

Level 1 (Beginner)

HIIT (high intense interval training)

30 SECS GO as fast as you can 30 SECS REST

Plank Jacks

Alternate with

Air squats

Alternate with

SDHP (55lb/35lb)

5 times each exercise

 

Count the total number of reps per exercise

 

Back Squat demo

Comments: 3

  1. 247 rx

    gotta thank jim for telling everyone to push for 300 – really helped! i tried, maybe next time. push ups are one of my weaknesses

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