January 4, 2016

By January 3, 2016 wod No Comments

Workout of the Day
Back Squat

Add 10# to 1 RM, calculate 90% then calculate the below %
5x 40% (warm)
5x 50% (warm)
5x 60% (warm)
5x 65%
5x 75%
5+ 85%
then
Bench

Add 5# to 1 RM, calculate 90% then calculate the below %
5x 40% (warm)
5x 50% (warm)
5x 60% (warm)
5x 65%
5x 75%
5+ 85%
then
60-40-20
Double Unders
30-20-10
Kettlebell Swings 53/35#

Strength (5:30 pm Only)
Power Clean-Up to 1rm
Deadlift-Up to 75%xAMAP
Closegrip Bench Press-65%x5, 75%x3, 85%x1
Bentover Rows-2-3×8-10
RDLs-2-3×8-10
Straight Leg Situps-2×10
Hanging Leg Raises-2×15

Post your scores to the Whiteboard.

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