Feb 14, 2018

 

a) WARM UP:

  • 2 min slow row / bike
  • :30 wall sit
  • 1 min medium pace row / bike
  • :30 sec wall sit
  • :20 fast row / bike
  • 10 air squats
  • :20 faster row / bike

Set up for some squats

b) STRENGTH: SQUATS

On the 2 mins x 6 Sets: 2 Front Squats + 4 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: ‘Elizabeth’

21 – 15 – 9:

  • Squat Cleans (135/95)
  • Ring Dips

** timecap = 10 mins (scale accordingly)

 

d) ACCESSORY:

  • 5 rounds: 1:00 min handstand hold

Rest as needed between sets

 

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