May 22, 2017

 

a) WARM UP:

  • 500 m Row

3 Rounds:

  • 5 air squats
  • 10 Plank position shoulder taps
  • 5 ring rows
  • 10 sit ups

Take an empty bar and warm up the back squat.

b) STRENGTH:

E2MOM – Squat work – based on 1RM back squat

  • 0:00… Set #1 – 6 Back Squats @ 60% of 1RM Back Squat
  • 2:00… Set #2 – 4 Back Squats @ 65%
  • 4:00… Set #3 – 2 Back Squats @ 70%
  • 6:00… Set #4 – 6 Back Squats @ 65%
  • 8:00… Set #5 – 4 Back Squats @ 70%
  • 10:00… Set #6 – 2 Back Squats @ 75%
  • 12:00… Set #7 – 6 Back Squats @ 70%
  • 14:00… Set #8 – 4 Back Squats @ 75%
  • 16:00… Set #9 – 2 Back Squats @ 80%
c) WOD:

3 Rounds:

  • 10 Power Cleans
  • 10 Front Squats
  • 10 Push Jerks
  • 50 Double Unders

(135/95)

(scale as per your coach)

d) ACCESSORY WORK:

  • 50m farmer carry – 2 handed (use a heavier than normal weight you’ve used before). Repeat.
e) POST-WOD RECOVERY:

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