WOD for Monday, 1/12/15

14
Jan

WOD for Monday, 1/12/15

Strength: Back Squat 5-5-5 Use the heaviest weight you can for each set in good form and full range of motion.  Can use Barbell or KB. Rest 1 minute Choose a “Pull” Bodyweight Progression. Pull-Up, Ring Row, or Muscle Up Transition Rest 1-2 minutes

Met-con:   10 Back Squats @ 50% 1RM – 1 Ring Dip 9 Back Squats – 2 Ring Dips 8 Back Squats – 3 Ring Dips 7 Back Squats – 4 Ring Dips 6 Back Squats – 5 Ring Dips 5 Back Squats – 6 Ring Dips 4 Back Squats – 7 Ring Dips 3 Back Squats – 8 Ring Dips 2 Back Squats – 9 Ring Dips 1 Back Squat – 10 Ring Dips

Stretch: Full Body Stretching Series #3

[gallery ids="70195,70152,70194,70193,70192,70191,70190,70189,70188,70187,70186,70185,70184,70183,70182,70181,70180,70179,70178,70177,70176,70175,70174,70173,70172,70171,70170,70169,70168,70167,70166,70165,70164,70163,70162,70161,70160,70159,70158,70157,70156,70155,70154,70153,70269,70270,70271,70272,70273,70274,70275,70276,70277,70278,70279,70280,70281,70282"]

]]>