Strength Development:

Back Squats

 

5 sets @ 2 minutes

 

5 – 5 – 5 – 5 – 5

 

·    Stimulus: Build to a working weight and maintain across sets

 

WOD 1

 

6 Minutes

 

 

·   2 Min: Max Calories

·   2 Min: Max Deadlifts (RX 60/40 Kg)

·   2 Min: Max Ball Slams

 

Rest 2 minutes

 

WOD 2

 

6 Minutes

 

 

·   2 Min: Max Calories

·   2 Min: Max Dumb-bell Snatches

·   2 Min: Max Handstand Push-ups

 

Rest 2 minutes

 

4 Minute CAP

·   100 Double-unders

·   50 Air Squats

·   Max Knee-Raises

 

Stimulus:

·   Consistent sets

·   Short recovery