July 24, 2017

 

a) WARM UP:

  • Row for 2 mins….

3 Rounds:

  • 5 air squats (rounds 2 and 3 –> empty bar back squats)
  • 5 leg swings – front/back & side/side
  • 5 glute bridges
  • 5 sit ups

Then do 20 banded monster walks – forward and backward.

Grab a bar and warm up for some heavy back squats.

b) STRENGTH:

E3MOM BACK SQUAT

  • Set 1: 10 Reps @ 68% of estimated 1RM Back Squat
  • Set 2: 8 Reps @ 73%
  • Set 3: 6 Reps @ 78%
  • Set 4: 4 Reps @ 83%
  • Set 5: 2 Reps @ 88%
c) WOD:

21 – 15 – 9:

  • Alternating Dumbbell Snatches (50/35)
  • Calorie Row

Directly into…

21 – 15 – 9:

  • Box Jump Overs (24/20)
  • Pull-Ups
d) ACCESSORY WORK:

“On the Minute” x 3 Rounds: Power Snatch + Overhead Squat + Squat Snatch complex

  • On the 0:00… 64% of 1RM Squat Snatch
  • On the 1:00… 69%
  • On the 2:00… 74%
  • On the 3:00… Rest

This sequence repeats a total of (3) times.

e) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
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