May 19, 2017

 

a) WARM UP:

  • 2:00 Bike or Row

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%
c) WOD:

3 Rounds:

  • 400 m Run
  • 21 Burpees

*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

 

e) POST-WOD RECOVERY:

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