May 26, 2017

 

a) WARM UP:

2:00 Bike or Row

3 Rounds:

  • 5 squats
  • 20 jumping jacks
  • 5 Sit ups
  • 5 leg swings – front/back & side/side

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

 

b) STRENGTH:

E2MOM – Squat work

  • Set #1 (0:00) – 6 Front Squats + 3 Back Squats @ 60% of 1RM Front Squat
  • Set #2 (2:00) – 5 Front Squats + 4 Back Squats @ 60%
  • Set #3 (4:00) – 4 Front Squats + 5 Back Squats @ 60%
  • Set #4 (6:00) – 3 Front Squats + 6 Back Squats @ 60%
  • Set #5 (8:00) – 2 Front Squats + 7 Back Squats @ 60%

 

c) WOD:

  • 75 Cal Row
  • 50 Power Snatches (75/55)
  • 25 Bar Facing Burpees

 

d) ACCESSORY WORK:

  • 5 min sandbag/dball static bearhug hold (heavy)

 

e) POST-WOD RECOVERY:

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