Wednesday 27/01/10
WOD 1
5 x 5 Squat Build
Warm up sets
1 x 10 - 1 x 6 - 1 x 3
Increase weight each set
Working sets
5 x 5 Try to increase weight each set
Start at 80% of your 5 RM
Then 85% - 90% - 95%
On the last set Try and get as many reps as you can with your 100% of your 5 RM
WOD 2
4 x Up and down Standing Long Jump
+
2 DB Deadlift
4 DB Hang Power Clean
6 DB Squat
8 DB Bench Press
10 Box Jumps
AMRAP in 20 mins
Men 15 kg - Ladies 9 Kg
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