Aug 1, 2017

July 31, 2017
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a) WARM UP:

3 Rounds:

  • 5 squats
  • 5 push ups
  • 5 inch worms
  • 20 jumping jacks
  • 10 strokes on the rower – increase power every round

Get ready for back squats.
b) STRENGTH:

E3MOM – BACK SQUAT

  • 10 Reps @ 71% of estimated 1RM Back Squat
  • 8 Reps @ 76%
  • 6 Reps @ 81%
  • 4 Reps @ 86%
  • 2 Reps @ 91%
c) WOD:

For time:

  • 3 Rounds of the “CFSP Beep Test”
  • 50/35 Calorie Row
  • 3 Rounds of the “CFSP Beep Test”
  • 50/35 Calorie Row
  • 3 Rounds of the “CFSP Beep Test”

** 1 Round of the “CFSP Beep Test” = 7 Thrusters (75/55), 7 Pull-Ups, 7 Burpees

** Time cap: 25 mins
d) ACCESSORY WORK:

4 Sets, resting as needed between sets…

  • 10 Hollow rocks + 15 second GHD Static Hold (body parallel to floor)
  • 15 banded good mornings + 15 second back Extension Static Hold (body parallel to floor) on GHD
e) POST-WOD RECOVERY WORK:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch

 
WOD