Sept 1, 2017

 

a) WARM UP:

3 Rounds:

From post 1 to post 2:

  • Side shuffle there and back
  • High kicks there
  • Butt kickers back
  • Walking arm circles – both ways
  • 10 squats
  • Jog back to start

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

b) STRENGTH:

E2MOM – TEMPO FRONT SQUAT

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

  • Set #1 – 53% 1RM Front Squat
  • Set #2 – 58%
  • Set #3 – 63%
  • Set #4 – 53%
  • Set #5 – 58%
  • Set #6 – 66%
  • Set #7 – 53%
  • Set #8 – 58%
  • Set #9 – 69%
c) WOD:

“Amanda”

9 – 7 – 5

  • Ring Muscle-Ups**
  • Squat Snatches (choose a squat snatch load that we could complete 5+ repetitions with unbroken, when fresh. Rx – 135/95)

** scale ring muscle ups to either a) 15-12-9 Burpee C2B pullups or b) 12-10-8 banded muscle up transitions (as per video: https://www.youtube.com/watch?v=jtmu_0qVZnk)

d) ACCESSORY WORK:

  • 12:00 Recovery Row

*On the 3:00, 6:00, 9:00, and 12:00, come off the rower to complete :30 sec front plank, :30 side plank, :30 sec other side plank.

Conversational pace on the row, with a running clock. While we complete the planks, the clock continues to run towards the total.

e) POST-WOD RECOVERY:

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