April 3, 2017

 

a) WARM UP:

  • 500 m Row

3 Rounds:

  • 5 Push ups
  • 7 Sit Ups
  • 9 Banded Good Mornings

Take an empty bar and warm up the back squat.

 

b) STRENGTH:

  • Take 15 mins to establish a heavy back squat for today (once you hit technical failure, you are done)
c) WOD:

12 min AMRAP:

  • 30 Air Squats
  • 20/15 Calorie Row (if no rowers are available, run 200m)
  • 10 Push Jerks

Rx – 135/95

 

d) ACCESSORY WORK:

In as few sets as possible:

  • 50 Glute Bridges (95/65)

Then,

  • Iron Scap work
e) POST-WOD MOBILITY:

  • Roll quads, adductors, T Spine plus couch stretch
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