Sept 15, 2017

 

a) WARM UP:

3 rounds of:

  • 10 leg swings
  • 10 hollow rocks
  • 10 jumping jacks
  • 10 squats
  • :20 sec calf stretch on wall or on plate

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 Squat

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 @ 53% 1RM Front Squat
  • Sets 4-6 – 1 Rep @ 58%
  • Sets 7-9 – 1 Rep @ 63%
c) WOD:

21 – 15 – 9

  • Squat Snatches (95/65)
  • Chest to Bar Pull-Ups
d) ACCESSORY WORK:

  • 3 Sets of 10 – Plate Front Raises
  • 3 Sets of 20 – Banded Pull-Aparts
  • 3 Sets of 10 – Single Arm Dumbbell upright rows
e) POST-WOD RECOVERY:

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