WOD for WYATT -
4 cycle met con for the little dude born on March 11 2015
3 min on 90 sec off AMRAP
3 hang cleans 135/95/95/65
11 back squats
15 push ups
PL program:
| SQUAT | BENCH | DEF DL | ||
| 3x1 @90% | 2x5 @77.5% | 3x1 @90% | 2x5 @77.5% | 5x2 @75% |
| SQUAT | BENCH | DEF DL | ||
| 3x1 @90% | 2x5 @77.5% | 3x1 @90% | 2x5 @77.5% | 5x2 @75% |
*We test next week
A:Row 1500m/1250m at Pace +4
Rest 2 mins
Row 1000m/750m at Pace +2
Rest 2 mins
4x500m at Pace -1 with 1 min rest between each set
Row one final 500m at Pace -4 or better
B: Based off your 3 RM
1x8 at 75% 1x6 at 80% 4x4 at 85% 1 AMRAP at 90%