April 6, 2018

 

a) WARM UP:

  • Row or bike for 2 mins

3 Rounds:

  • 10 squats
  • 10 leg swings – front/back & side/side
  • 10 arm circles – both directions
  • 10m bear crawl
  • :20 sec wall stretch
b) STRENGTH:

  • Tempo Front Squat: 5 sets x 2 reps @ 75% with a 4 second lower, explode up (4011)

Then, switch to Back Squats without any tempo

5 sets of 3:

  • Set 1 – 3 reps @ 60%
  • Set 2 – 3 reps @ 70%
  • Set 3 – 3 reps @ 75%
  • Set 4 – 3 reps @ 80%
  • Set 5 – 3 reps @ 85%

Rest exactly 2 minutes between sets.

c) WOD:

For Time:

21-15-9-6-3 reps of:

  • Toes to Bar
  • Shoulder to Overhead (135/95)

Time cap: 10 mins

Posted in WOD