July 17, 2017

 

a) WARM UP:

  • Row for 3 mins – 1st min slow, 2nd min faster, 3rd min fastest

3 Rounds:

  • 5 air squats
  • 5 leg swings – front/back & side/side
  • 5 dowel pass thrus
  • 5 dowel overhead squats

Warm up the back squat with 10 reps with an empty bar and increase loading.

b) STRENGTH:

BACK SQUAT – E3MOM: 10 – 8 – 6 – 4 – 2 reps

  • Set 1: 10 Reps @ 65% of 1RM Back Squat
  • Set 2: 8 Reps @ 70%
  • Set 3: 6 Reps @ 75%
  • Set 4: 4 Reps @ 80%
  • Set 5: 2 Reps @ 85%
c) WOD:

27 – 21 – 15 – 9:

  • Calorie Row
  • Kettlebell Swings (53/35)
  • Overhead Squats (75/55)
d) ACCESSORY WORK:

SNATCH COMPLEX –  Power Snatch + Overhead Squat + Squat Snatch

  • Set 1… 60% of 1RM Squat Snatch
  • Set 2… 65%
  • Set 3… 70%

This sequence repeats a total of 3 times.

e) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
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