May 12, 2017

 

a) WARM UP:

  • 2:00 Bike or Row

3 Rounds:

  • 4 Ring rows
  • 6 squats
  • 20 single unders
  • 6 Sit ups
  • 4 Burpees

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

b) STRENGTH:

E2MOM – Squat work

  • Set #1 – 3 Front Squats @ 82% of 1RM Front Squat
  • Set #2 – 1 Front Squat @ 87%
  • Set #3 – 3 Front Squats @ 82%
  • Set #4 – 1 Front Squat @ 90%
  • Set #5 – 3 Front Squats @ 82%
  • Set #6 – 1 Front Squat @ 93%
  • Set #7 – 10 Back Squats @ 78%
c) WOD:

17 min AMRAP:

  • 20 Calorie Row
  • 17 Power Snatches (75/55)
  • 20 Box Jumps (24/20)
  • 17 Wallballs (20/14) –> 10/9′ Target

 

d) ACCESSORY WORK:

3 Rounds, resting as briefly as needed as you transition between stations…

  • 30s Wall Facing Handstand Hold
  • 30s Superman Hold
  • 30s Side Plank Hold (each side)
  • 30s Front Rack Hold (barbell)

2:00 Rest between rounds.

 

e) POST-WOD RECOVERY:

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