April 21, 2017

 

a) WARM UP:

  • 3:00 Bike or Row

3 Rounds:

  • 3 Scap push ups
  • 6 Beat swings
  • 9 Air squats

Then grab a bar and start warming up for some back squats.

b) STRENGTH:

Back squat work – %age based on your front squat.

  • Minutes 1-7 – 2 Pausing Back Squats @ 65% of 1RM Front Squat
  • Minutes 7-10 – Rest
  • Minute 10 – 7 Front Squats @ 55%
  • Minute 13 – 7 Front Squats @ 57%
  • Minute 16 – 7 Front Squats @ 59%
c) WOD:

4 Rounds:

  • 21/18 Calorie Row (21 cal air assault or 35 cal air bike)
  • 18 Thrusters (65/45)
  • 15 Pull Ups (scale: jumping)

Time cap: 20 mins

 

d) ACCESSORY WORK:

Not For Time:

30-20-10

  • Hollow rocks
  • Superman rocks

 

e) POST-WOD RECOVERY:

  • Pigeon pose – 2 mins per side
  • Smash calves/achilles
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