April 17, 2017

 

a) WARM UP:

  • 500 Meter 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:

E2MOM Squat work – %age is based on your 1rm Back Squat

  • Set #1 – 6 Back Squats @ 63%
  • Set #2 – 4 Back Squats @ 68%
  • Set #3 – 2 Back Squats @ 73%
  • Set #4 – 6 Back Squats @ 68%
  • Set #5 – 4 Back Squats @ 73%
  • Set #6 – 2 Back Squats @ 78%
  • Set #7 – 6 Back Squats @ 73%
  • Set #8 – 4 Back Squats @ 78%
  • Set #9 – 2 Back Squats @ 83%
  • Set #10 – 10 Front Squats @ 55%
c) WOD:

1 Round for time:

  • 500 Meter Row
  • 21 Calorie Assault Bike (or 35 Cals on the airdyne bikes)
  • 500 Meter Row
  • 21 Bar Facing Burpees
  • 500 Meter Row
  • 21 Overhead Squats (95/65)
d) ACCESSORY WORK:

3 Sets:

  • 10 Dumbbell Bench Press
  • 30s Max Double Unders
  • 15 Deadlifts (205/145)
  • 30s Max Double Unders
  • 20 Dumbbell Bent Over Rows (10 each side)

Part 2 –

3 Rounds Not For Time:

  • 35 Band Pull-Aparts
  • 15 Second L-Sit off Pull-Up Bar
e) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
Posted in WOD