Partner WOD:
Complete all the work with only one partner working at a time in the following order.
400 DU
200 lunge steps
100 ring dips
50 KBS 2/1.5/1.5/1|
25 TGU
Strength Program:
Warm Up:
For 5 minutes at a moderate pace - 3 push ups, 6 air squats, 9 sit-upsWeek 5 Day 2
Squats:
2X6 at 70%, 1X5 at 75%, 1X4 @77.5%
Bench : 2X6 at 70%, 1X5at 75%
DL: 1X6 at 62.5%, 1X4 @67.5%, 3X4@72.5%
Accessory:
Sled work with 45lbs-135lbs added to the sled, take it to the street and back. On the five minutes three times.