01-18-10 Monday The Beast Advanced WOD 3 x 20m Walking Lunge 2 x 20m One-arm KB Overhead Walking Lunge #35/#25 Then: 2 x 20 Air Squat 2 x 10 Squat

01-18-10 Monday


The Beast
Advanced WOD

3 x 20m Walking Lunge
2 x 20m One-arm KB Overhead Walking Lunge #35/#25

Then:
2 x 20 Air Squat
2 x 10 Squat Jump
2 x 10 TRX Plyo Jump
2 x 10 TRX Lat Plyo Jump

Then:
Using your 5 x 5 recorded load:

Work up to Heavy Front Squat

Then:
2 x Front Squat @ 70- 80% 1RM
2 x 5 TRX Plyo Jump
5 Rounds / 2-3min rest between rounds.

Then:
5 x 5 KB Squat Jump 30% Bodyweight
Rest 2 minutes between sets


The Brute
Intermediate WOD

WOD

3 x 20m Walking Lunge
2 x 20m One-arm KB Overhead Walking Lunge #25/#20

Then:
2 x 20 Air Squat
2 x 10 Squat Jump
2 x 10 TRX Plyo Jump
2 x 10 TRX Lat Plyo Jump

Then:
Using your 5 x 5 recorded load:

Work up to Heavy Front Squat

Then:
2 x Front Squat @ 60-70% 1RM
2 x 5 TRX Plyo Jump
5 Rounds / 2-3min rest between rounds.

The Animal
Beginner WOD

3 x 20m Walking Lunge


Then:
2 x 20 Air Squat
2 x 10 TRX Plyo Jump

Then:
Using your 5 x 5 recorded load:

Work up to Heavy Front Squat

Then:
2 x Front Squat @ 50% 1RM
1 x 5 TRX Plyo Jump
5 Rounds / 2-3min rest between rounds.

Record loads to logs and whiteboard.

Tactical Fit Ormond