Aug 25, 2017

 

a) WARM UP:

2 Rounds:

  • 10 air squats
  • 10 glute bridges
  • 10 banded monster walks
  • :30 sec front plank

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

b) STRENGTH:

TEMPO FRONT SQUAT – E1.5MOM

9 Sets of 2 Tempo Reps – 5 Seconds Down, 3 Second Pause in Bottom, Stand.

Loading is meant to be on the light to moderate side, as the difficulty in this squat is not the weight, but how it’s moved.

  • Set #1 – 50% 1RM Front Squat
  • Set #2 – 55%
  • Set #3 – 60%
  • Set #4 – 50%
  • Set #5 – 55%
  • Set #6 – 63%
  • Set #7 – 50%
  • Set #8 – 55%
  • Set #9 – 66%
C) WOD:

In teams of 3:

  • 600m medball Team Run (30/20)
  • 70 Power Clean and Jerks (95/65)
  • 600m medball Team Run
  • 50 Power Clean and Jerks (135/95)
  • 600m medball Team Run
  • 30 Power Clean and Jerks (185/135)
  • 600m medball Team Run

25:00 TIME CAP

If you have an uneven number, pairs will do 600m runs and the rep scheme will be 50, 40, 20.  Singles will do 30, 20, 10 (only if they are the only one in class).

** scale as per your coach

d) ACCESSORY WORK:

Aim is to rest 60s between all sets. Complete all sets before moving to the next part.

  • A) 3 Sets of 8 Repetitions – Close Grip Bench Press
  • B) 3 Sets of 12 Repetitions – Barbell Bent Over Row
  • C) 3 Sets of 16 – Weighted AbMat Sit-Ups
  • D) 3 Sets of 20 – Glute Bridges
e) POST-WOD RECOVERY:

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