July 7, 2017

 

a) WARM UP:

3 Rounds:

  • 10 slow squats
  • 10 jumping high knees
  • 10 hollow rocks
  • 1 wall walk

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

 

b) STRENGTH:

  • 15-Rep Back Squat

** aim to increase 5-10 lbs for ladies and 10-15 lbs for men from the last time we attempted this lift

To warm up for your attempt:

Set #1 – 7 Reps @ Light load

Set #2 – 5 Reps @ Approximately 50% of your previous 15-Rep.

Set #3 – 3 Reps @ Approximately 75% of your previous 15-Rep.

Sets Beyond – 1-3 Reps at loads climbing to your target weight for the day.

 

c) WOD:

3 Rounds:

  • 75 Double Unders (scale: work on DU for 1 min, then do 75 singles)
  • 50 Air Squats
  • 25 Calorie Row (if no rowers are available….Option 1: bike for 25 cals.  Option 2: 200m run)

 

d) ACCESSORY WORK:

5 rounds:

  • 2 rope climbs
  • 25 foot handstand walk (scale: 3 wall walks with 10 sec pause at top)

 

e) POST-WOD RECOVERY:

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

 

Posted in WOD