a) WARM UP:
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%
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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
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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.
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e) POST-WOD RECOVERY:
- Pigeon pose – 2 mins per side
- Smash calves/achilles
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