May 8, 2017

 

a) WARM UP:

  • 500 Meter Row

6 min amrap:

  • 5 air squats
  • 5 leg swings per leg – front/back & side/side
  • 20 single unders
  • 5 push ups

Take an empty bar and warm up the back squat.

b) STRENGTH:

E2MOM – Squat work

  • Set #1 – 5 Back Squats @ 73% of 1RM Back Squat
  • Set #2 – 3 Back Squats @ 78%
  • Set #3 – 1 Back Squats @ 83%
  • Set #4 – 5 Back Squats @ 78%
  • Set #5 – 3 Back Squats @ 83%
  • Set #6 – 1 Back Squats @ 88%
  • Set #7 – 5 Back Squats @ 83%
  • Set #8 – 3 Back Squats @ 88%
  • Set #9 – 1 Back Squats @ 93%
  • Set #10 – 15 Front Squats @ 54% of 1RM Back Squat
c) WOD:

  • 21 Box Jumps (24/20)
  • 21 Alternating Dumbbell Snatches (50/35)
  • 400 m Run
  • 15 Box Jumps
  • 15 Alternating Dumbbell Snatches
  • 400 m Run
  • 9 Box Jumps
  • 9 Alternating Dumbbell Snatches
  • 400 m Run

(scale as per your coach)

 

d) ACCESSORY WORK:

  • 800 m Sled Push (aim to load the sled with 1/3-1/2 of your bodyweight)
e) POST-WOD RECOVERY:

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