June 19, 2017

 

a) WARM UP:

3 Rounds:

  • 5 air squats
  • 10 leg swings – front/back & side/side
  • 5 glute bridge ups
  • 10 sit ups

Take an empty bar and warm up the back squat

 

b) STRENGTH:

  • Wave #1 – 15 Back Squats: 5@60% + 5@65% +  5@70%

Rest 3:00

  • Wave #2 – 12 Back Squats: 4@65% + 4@70% +  4@75%

Rest 3:00

  • Wave #3 – 9 Back Squats: 3@70% + 3@75% +  3@80%

 

Complete each wave as one giant set, with as little rest as needed between weight changes. That is, complete your first set inside the wave, change the weights, and immediately get back beneath the bar.

 

c) WOD:

7 Rounds for time:

  • 10 Sandbag / dball reverse lunges, 5 each leg (heavy)
  • 10 Sandbag / dball ground to shoulders
  • 20 Lateral Hops over Bag / dball (1 Jump = 1 Rep)
  • 200 m run

Rest 1:00 Between Rounds.  Record total time (including rounds 1-6 rest periods).

(scale as per your coach with a 30 min cap)

 

d) ACCESSORY WORK:

  • A) 5 Sets of 5 – Snatch Grip Sotts Press
  • B) 5 Sets of 4 – Hang Snatch High Pull
  • C) 5 Sets of 3 – High Hang Pausing Squat Snatch

 

e) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch

 

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