June 2, 2017

 

a) WARM UP:

3 Rounds for quality:

  • Run to the end of the gym and run backwards to the start
  • 10 duck walk steps (heels down, knees out, torso up)
  • 10 banded good mornings
  • :20 sec wall stretch

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

 

b) STRENGTH:

EMOM Front squats…..

  • On the 0:00… 3 Reps @ 45% of 1RM Front Squat
  • On the 1:00… 2 Reps @ 50%
  • On the 2:00… 1 Reps @ 60%
  • On the 3:00… 3 Reps @ 50%
  • On the 4:00… 2 Rep @ 55%
  • On the 5:00… 1 Rep @ 65%
  • On the 6:00… Rest
  • On the 7:00… 1 Rep @ 70%
  • On the 8:00… 1 Rep @ 75%
  • On the 9:00… 1 Rep @ 80%

From Minutes 10:00 – 20:00 … build to a heavy single for the day.

 

c) WOD:

4 Rounds:

  • 21/15 Cal Row (first substitute if rowers are full, is a bike, second is a 200m run)
  • 18 Wallballs (20/14#–>10/9′ Target)
  • 15 Kettlebell Swings (53/35)
  • 12 Burpees

Time Cap: 20 mins

 

d) ACCESSORY WORK:

Not for time – for quality:

On the Minute x 12 (3 Rounds):

  • A) 12 Deficit Pushups (stack plates)
  • B) 12 Dumbbell Box Step-Ups
  • C) :40s Plank Hold (elbows)

 

e) POST-WOD RECOVERY:

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

 

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