WOD – 090913 – Monday

From the Blog

WOD – 090913 – Monday

“You’re never as good as everyone tells you when you win, and you’re never as bad as they say when you lose.”
~ Lou Holtz

Rite of Passage

A1. Back Squat
3 x 8-10 @ 30X1
A2. Pullups
3 x 8-10 @ 2110
A3. American KBS
3 x 15-20
A4. Bird Dog Plank (1-arm,1-leg)
3 x 30-45sec per side

B.
In teams of two, alternate to complete entire rounds, complete AMRAP 10 mins of:


– Goblet Squats
10 reps @ m.24kg,f.16kg
– Burpees
5 reps

Open

A. Back Squat
Personal Back Squat Program

B. 2RFT:
– Row x 500m
– Wall Ball x 30
– Toes to bar x 15
– Rest 4min

C.
In teams of two, alternate to complete entire rounds, complete AMRAP 10 mins of:
– Goblet Squats
10 reps @ m.24kg,f.16kg
– Burpees
5 reps

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