040915 April 8, 2015/0 Comments/in Capacity Training /by wintersmom WOD: EMOM 20 min EVEN: 2 touch and go squat cleans AHAP ODD: 5 Box jump overs as high as possible CORE: tabata hollow rocks rest as needed WOD: EMOM 12 EVEN: 30 foot handstand walk ODD: 12 pistols
040915 April 8, 2015/0 Comments/in WOD /by wintersmomBack Squat 4×8 Start at 70% of 1RM. Level load across all sets. Linear progression each week. Target a 5kg increase each week if your working sets are below 150kg. Target a 10kg increase each week if your working sets are above 150kg. Skill: dbl unders WOD: EMOM 20 min EVEN: 2 touch and go squat cleans AHAP ODD: 5 Box jump overs as high as possible CORE: tabata hollow rocks