April 25, 2018

 

a) WARM UP:

  • Row or bike for 2 mins

2 Rounds:

  • 10 Bird dogs
  • 10 squats
  • 10 leg swings – front/back & side/side

Then start warming up the back squats.

 

b) STRENGTH: Back Squat

  • Set 1 – 5 reps @ 70%
  • Set 2 – 3 @ 75%
  • Set 3 – 2 @ 85%
  • Set 4 – 2 @ 90%
  • Set 5 – 2 @ 90%
  • Set 6 – 2 @ 90%
  • Set 7 – 10 @ 70%
  • Set 8 – 10 @ 70%

Rest 1:30-2:00 minutes between sets

Take approximately 20 mins to do all the work

c) WOD:

For Time with an 18:00 min Time Cap:

  • 30 Alternating Dumbbell Power Snatches
  • 5 Ring Muscle Ups (scale: bar MU @ 1:1, C2B and chin over bar pull ups @ 2:1) 
  • 40 Wall balls
  • 5 Ring Muscle Ups
  • 50 Calorie Row (alternate if rowers are busy: AAB @ 40 cals)
  • 5 Ring Muscle Ups
  • 40 Wall balls
  • 5 Ring Muscle Ups
  • 30 Alternating Dumbbell Power Snatches
  • 5 Ring Muscle Ups

Rx Dumbbell – 50/35

Rx Wall ball – 20/14–>10/9’ target

Posted in WOD