May 29, 2017

 

a) WARM UP:

  • Row 500m

5 min AMRAP:

  • 10 Slow Air Squats
  • 10 Sit Ups
  • 20 Mountain Climbers

Take an empty bar and warm up the back squat.

 

b) STRENGTH:

Wave #1 – “On the 2:00”

  • 0:00… Set #1 – 3 Back Squats @ 60% of 1RM Back Squat
  • 2:00… Set #2 – 2 Back Squats @ 65%
  • 4:00… Set #3 – 1 Back Squat @ 70%

Wave #2 – “On the 2:00”

  • 6:00… Set #4 – 3 Back Squats @ 65%
  • 8:00… Set #5 – 2 Back Squats @ 70%
  • 10:00… Set #6 – 1 Back Squat @ 75%

Changing to “On the 90s”

  • 12:00… Set #7 – 1 Back Squat @ 80%
  • 13:30… Set #8 – 1 Back Squat @ 83%
  • 15:00… Set #9 – 1 Back Squat @ 86%

From the 15:00 – 25:00, build to a heavy single for the day

 

c) WOD:

7 min AMRAP:

2-4-6-8-10-12…. And on and on and on….

  • Pull ups
  • Push ups
  • Air Squats
  • Clean and Jerks (135/95)

 

d) ACCESSORY WORK:

Part 1:

3 Sets, Not for Time:

  • Max Strict Pull-Ups
  • 15 Dumbbell Bench Press
  • 15 Sit-Ups
  • 15 GHD back extensions
  • 200 m Kettlebell Farmer Carry

Part 2:

3 Rounds, Not For Time:

  • 15 sec L-Sit off Pull-Up Bar
  • 20 Glute Bridges (feet on bench, back on ground)
  • 25 Band Pull-Aparts

 

e) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch

 

Posted in WOD