a) WARM UP:
3 Rounds:
- 5 push ups
- 5 leg swings – front/back & side/side
- 5 slow air squats
Then grab a bar and start warming up for some front squats. |
b) STRENGTH:
E3MOM Front squat work – %age based off of FS 1RM
- Set #1 – 3 Front Squats @ 82% of 1RM Front Squat
- Set #2 – 1 Front Squat @ 89%
- Set #3 – 3 Front Squats @ 82%
- Set #4 – 1 Front Squat @ 92%
- Set #5 – 3 Front Squats @ 82%
- Set #6 – 1 Front Squat @ 95%
- Set #7 – 10 Back Squats @ 80%
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c) WOD:
3 Rounds:
*if you are injured, row 500m |
d) ACCESSORY WORK:
Not for time – for quality:
- 30 AbMat Sit-Ups, 30 Banded Pull-Aparts
- 25 AbMat Sit-Ups, 25 Banded Pull-Aparts
- 20 AbMat Sit-Ups, 20 Banded Pull-Aparts
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e) POST-WOD RECOVERY:
- Pigeon pose – 2 mins per side
- Smash calves/achilles
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