Oct 9, 2017

 

a) WARM UP:

3 Rounds:

  • 1:30 Slow Bike or Row
  • 5 Strict Pull-Ups
  • 5 Push ups
  • 5 Squats

** Pull ups. Use an appropriate band and ensure you lock out and get to full range of motion.

** Push ups.  We will not be defaulting to the knee if you cannot do a full push up from your toes.  Set up a bar or a bench to get to full range of motion.

** Air squats. Nice slow, full depth of squat and standing tall.  

b) STRENGTH:

E3MOM BACK SQUAT WAVES:

3 – 1 – 3 – 1 – 3 – 1

  • 3 Back Squats @ 84% of 1RM Back Squat
  • 1 Back Squat @ 89%
  • 3 Back Squats @ 84%
  • 1 Back Squat @ 91%
  • 3 Back Squats @ 84%
  • 1 Back Squat @ 93%
c) WOD:

Alternating EMOM x 10 (5 Rounds):

  • Even Minutes – 15/12 Calorie Row
  • Odd Minutes – 3 Deadlifts + 3 Hang Power Cleans + 3 Push Jerks

***Barbell complex must be completed unbroken.

  • Set #1 – 50% of 1RM Clean & Jerk
  • Set #2 – 55%
  • Set #3 – 60%
  • Set #4 – 65%
  • Set #5 – 70%
d1) STRENGTH ACCESSORY:

  • CrossOver Symmetry Iron Scap Protocol

d2) GYMNASTICS ACCESSORY:

Every 30 seconds, for 6 minutes (3 sets) of:

Followed by. . .

One set of:

e) POST-WOD RECOVERY:

  • Roll quads, adductors, T Spine plus couch stretch
Posted in WOD