SWOD
Back Squat : 5 @ 65%, 5 @ 75%, 5 @ 85%
Back Squat 1x5 at 65% 1RM
Back Squat 1x5 at 75% 1RM
Back Squat 1x5 at 85% 1RM
Rest as needed between sets.
Strict Press : 5 @ 65%, 5 @ 75%, 5 @ 85%
Strict Press 1x5 at 65% 1RM
Strict Press 1x5 at 75% 1RM
Strict Press 1x5 at 85% 1RM
Rest as needed between sets.
WOD
"Tabata" - Kettlebell Goblet Squats and Russian Twists : 16 x 20 secs / 10 secs
Tabata Kettlebell Goblet Squat, 53/35 lbs
Tabata Russian Twist, 35/25 lbs
The Tabata interval is 20 secs of work followed by 10 secs of rest for 16 intervals. Tabata score is the total reps performed in all of the intervals.
Alternate movements; complete each movement 8x; use plate for russian twist.
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