Dec 29, 2017

 

a) WARM UP:

3 Rounds

  • 10 air squats
  • 10 lunges total
  • 10 push ups
  • 10 glute bridges
b) STRENGTH:

7 Sets: E2MOM Pausing Front Squat + Front Squat

**2 Second Pause in Bottom 

  • Set #1 – 60% of 1RM Front Squat
  • Set #2 – 64%
  • Set #3 – 68%
  • Set #4 – 72%
  • Set #5 – 76%
  • Set #6 – 80%
  • Set #7 – 84%
c) WOD:

For Time:

  • 70 Calorie Row
  • 60 Dumbbell Snatches (50/35)
  • 45 Bar Facing Burpees
  • 30 Thrusters (115/80)

 

d) MIDLINE – accessory work:

3 rounds:

  • :30 sec hollow hold
  • :30 sec left side plank
  • :30 sec right side plank
  • :30 sec front plank

Rest 1:00

 

e) POST-WOD RECOVERY:

  • Pigeon pose and couch stretch – 2 mins per side
  • Roll calves/achilles
Posted in WOD