May 5, 2017

 

a) WARM Up:

3:00 Bike or Row

3 Rounds:

  • 5 ring rows
  • 5 dowel pass thrus
  • 5 dowel overhead squats
  • 5 leg swings – front/back & side/side

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

b) STRENGTH:

E2MOM Front squat work – %age based off of FS 1RM

  • Set #1 – 3 Front Squats @ 80% of 1RM Front Squat
  • Set #2 – 1 Front Squat @ 85%
  • Set #3 – 3 Front Squats @ 80%
  • Set #4 – 1 Front Squat @ 88%
  • Set #5 – 3 Front Squats @ 80%
  • Set #6 – 1 Front Squat @ 91%
  • Set #7 – 10 Back Squats @ 75%
c) WOD:

2 Rounds:

  • 500 Meter Row*
  • 15 Power Snatches (95/65)
  • 500 Meter Row*
  • 15 Overhead Squats (95/65)

*if there are no rowers available, run 400m

 

d) ACCESSORY WORK:

Not For Time:

6 rounds:

  • 5 unbroken T2B (or best effort)
  • Max effort DU

 

e) POST-WOD RECOVERY:

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

 

Posted in WOD