Feb 7, 2018

 

a) WARM UP:

3 rounds for quality reps:

    • 5 squats 
  • 5 lunges per leg
  • 5 jumping jacks
  • 5 sit ups
  • 5 empty bar front squats
  • 5 empty bar strict presses
b) STRENGTH: SQUATS

On the 90 Seconds x 6 Sets: 1 Front Squat + 3 Back Squats

  • Set #1 – 70% of 1RM Front Squat
  • Set #2 – 73%
  • Set #3 – 76%
  • Set #4 – 79%
  • Set #5 – 82%
  • Set #6 – 85%
c) WOD:

5 Rounds:

  • 20/16 Calorie Row (alternate: 24/20 AAB cals)
  • 10 Thrusters (95/65)
d) FINISHER:

3 Rounds (not for time):

  • 10 AB Rollouts
  • 20 Glute Bridges
  • 0:30 second Hollow Hold

Rest 2 minutes between sets.

e) POST-WOD RECOVERY:

  • Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
Posted in WOD