WOD Mon Jan 6

Warm-up

3 Sets Not For Time:
12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridges

Strength

Back Squat Waves (based off of 5RM)

Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%

3 Minutes Rest

Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%

3 Minutes Rest

Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%

Work

“Grim Reaper”

AMRAP 5:
21-15-9
Overhead/Front Squats @ 95/65
Toes to Bar/Knees to Armpits

Rest 5 Minutes

AMRAP 5:
15-12-9:
Thrusters @ 95/65 / DB Thrusters @ 45/30
Chest to Bar Pull-ups

CompTrain

3 Sets:
7 Seated Single Arm Arnold Press (Each Side)
:30 Seconds Ring Plank Support
14 Weighted AbMat Sit-ups (building)