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% |
For time:
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups
Time cap: 15 minutes
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell