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Coach WW taking 2nd place with his team at Proving Grounds competition in San Diego last Saturday. 

MONDAY

STRENGTH

Back Squat
E2MO2M x 5 sets
Set 1 = 5 reps
Set 2 = 4 reps
Set 3 = 3 reps
Set 4 = 2 Reps
Set 5 = 1 rep

WOD

“Hang On”
Every 3 minutes for as long as possible:
From 0-3:00
2 rounds of:
10 Deadlift, 135/95
10 Toes to Bar
From 3:00-6:00
2 rounds of:
10 Deadlift, 225/135
12 Toes to Bar

From 6:00-9:00
2 rounds of:
10 Deadlift, 275/185
14 Toes to Bar

From 9:00-12:00
2 rounds of:
10 Deadlifts, 315/225
16 Toes to Bar

From 12:00-15:00
2 rounds of:
10 Deadlifts, 365/245
18 Toes to Bar


ACCESSORY WORK

A. 100 Walking Lunge Steps
B. 100 Band Pull Aparts
C. 100 Banded Tricep Extensions

BASEFIT

WOD

Partner 10 minute AMRAP of:
20/15 Calorie Row
20 Wall Balls
20 Russian Twists, two count- rest 5 minutes –

Partner 10 minute AMRAP of:
20/15 Calorie Row
20 Med Ball Cleans
20 ABMAT SU

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

© copyright Powered By WW, LLC 2016

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