Wods

SOF WOD Dec 7

By December 6, 20122 Comments

Cal Development- Weighted Cals
4 x 10 dip
4 x 15 GHD sit
4 x 4 pull
4 x 15 flutter kick w/ 16kg KB extended over chest
*1:3 work to rest ratio

Then:
Back Squat
4 x 4 @ 75, 80, 80, 80%

Front Squat
4 x 5 @ 60, 65, 70, 70%

Then:
Bench Press- Drop Set
185-155-135-95
Incline Bench Press- Drop set
155-135-95-65
*Perform max reps at each weight, with no rest between sets. Use a spotter.

Run: 4 x 1 mile on a track @ 65, 75, 80, 85% effort. 1:1 work to rest ratio.
*Use track work as an opportunity to become familiar with pacing, always wear a watch and record pace and total times.

2 Comments

Leave a Reply