Monday, September 16, 2013

Power

1) 12x2 Box Squat @ 50% of 1 RM + 25% band resistance (forward bands)
2) 8x1 Banded sumo deadlift @ 40% of 1 RM + 30% band resistance

Accessory: 3x10 Bulgarian Split Squats

WOD: For total distance: Tabata Running
20 seconds of all out sprinting: 10 seconds of rest for 8 Rounds (come to a complete stop when resting)

Post WOD: Sled walk: 100 m forward - 100 m backward

Fe Gamers
1) Box Squat
2) Deadlift
3)Accessory: 4x10 Bulgarian split squats
4x5 Glute Ham Raise
4)WOD
5)Post WOD