Monday, April 21, 2014


Welcome to the Herd Matt!


Strength: Front Squats 4-5 sets (15)
Fitness 10 reps 30x1
Performance 5 reps 31x1
Sport 5 reps 31x1

Rest 30s sec before A2

Fitness: Ring Row 10 reps
Performance: Strict Pull Ups 5-7 reps [can be banded]
Sport: Weighted Pull Ups 5-7 reps,

Rest 1 min

WOD: 3 rounds for max reps
1 min per station, rest 1 min after all 3 stations

- Wall ball [Sport: 2 for 1 wall ball]
- Toes to Bar [Fitness: Sit Ups]
- Double Unders [Fitness: Single Unders]



A. Strength: Build to a 1RM in (15) 
Fitness: Push Press
P/S: Push Jerk

B. Max L-Sit Hold
Fitness: Tuck Hold
P/S: L-Sit

WOD: Freddy's Revenge
5 Shoulder to Overhead
10 Burpees
Fitness: 50% of 1RM
Performance: between 135&155 for guys, 85-105# for women
Sport: 185/125#

Post results to comments.

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