May 21, 2018

 

a) WARM UP:

3 rounds:

  • 10 air squats
  • 10 lunges
  • 10 bird dogs
  • 10 scap push ups

Finish warm up with 7 way hips.

b) STRENGTH: FRONT SQUATS

Every 3 mins on the minute

  • Set #1 – 7 Reps @ 60% of 1RM Front Squat
  • Set #2 – 7 Reps @ 63%
  • Set #3 – 7 Reps @ 66%
  • Set #4 – 7 Reps @ 68%
c) WOD:

For Time:

  • 5 Rounds of “Cindy”
  • 30 Front Squats (135/95)
  • 1,000m Row (or 800m Run) **athlete’s choice

1 Round of “Cindy” = 5 Pull ups, 10 Push ups, 15 Air Squats

 

Posted in WOD