April 28, 2017

 

a) WARM UP:

  • 2:00 Bike or Row

3 Rounds:

  • 4 Scap Pull ups
  • 6 Cossack squats
  • 10 High knees (quick)
  • 6 Sit ups
  • 4 Burpees

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

b) STRENGTH:

With a running clock….“On the Minute” @ 70% of 1RM of your Front Squat

Hold the bottom of the squat for a 3-second count.

  • Minute 1: 1 pausing back squat @ 70% of your 1RM front squat
  • Min 2: 1 pausing back squat
  • Min 3: 1 pausing back squat
  • Min 4: 1 pausing back squat
  • Min 5: 1 pausing back squat
  • Min 6: 1 pausing back squat
  • Minutes 7-10: Rest
  • Minute 10: 6 Front Squats @ 70% of 1RM Front Squat
  • Minute 13:  6 Front Squats @ 70% of 1RM Front Squat
  • Minute 16: 6 Front Squats @ 70% of 1RM Front Squat
  • Minute 19:  6 Front Squats @ 70% of 1RM Front Squat
c) WOD:

21 – 15 – 9:

  • Shoulder to Overhead (135/95)
  • C2B Pull-Ups (scale: pull ups, jumping pull ups)

 

d) ACCESSORY WORK:

  • Take a heavy dball/sandbag out for a stroll (bearhug carry) – 400m

 

e) POST-WOD RECOVERY:

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