Sep 8, 2017

 

a) WARM UP:

3 Rounds:

From post 1 to post 2:

  • Side shuffle there and back
  • High kicks there
  • Butt kickers back
  • Bear crawl there and back
  • 10 squats

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

b) STRENGTH/SKILL:

E1.5MOM – TEMPO FRONT SQUAT

9 Sets of 1 Tempo Front Squats

There are (3) pauses in each repetition – 3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.

  • Sets 1-3 – 1 Rep @ 50% 1RM Front Squat
  • Sets 4-6 – 1 Rep @ 55%
  • Sets 7-9 – 1 Rep @ 60%
c) WOD:

For Time:

  • 25 Burpees to a target (6” above a 2 handed reach)
  • 35 Wall Balls (20/14–>10/9’)
  • 30/21 Calorie Row
  • 800 Meter Run
d) ACCESSORY WORK:

3 Sets of 10

3 Sets of 10

  • Plate Front Raises

3 Sets of 20

  • Banded Pull-Aparts
  • Finish with 2:00 in the wall stretch
e) POST-WOD RECOVERY:

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