Category: WODs

Smolov Jr. Every 3 minutes for 30 minutes: 3 Squats @ 85% + 10lbs of 1RM (10 sets total)

Smolov Jr. Every 3 minutes for 24 minutes: 4 Squats @ 80% + 10lbs of 1RM (8 sets total)

4 rnds for time: 10 Shoulder to Overhead 135lb/95lb 15 Ring Rows 50 Double-unders

A. Smolov Jr. Every 3 minutes for 18 minutes: 5 Squats @ 75% + 10lbs of 1RM (6 sets total) B. Skill work: Handstand Walk

Smolov Jr. A. Every 3 minutes for 18 minutes: 5 Squats @ 75% of 1RM (6 sets total) B. “Grace” 30 Ground to Overhead (135/115)

3 rnds for time: Run 400m 21 KB Swings (1.5/1pood) 12 Pull-ups

Link to full programming here: https://docs.google.com/file/d/0B2AgPstKub_9dldEVE9yeGZENXM/edit?usp=docslist_api&filetype=msexcel  

AMRAP in 10 min: Row 250m 10 Pull-ups 10 KB Swings 2/1.5 pood

Establish 1 RM for each lift: Back Squat Shoulder Press Deadlift (accomplish lifts in order)