July 13, 2018

 

a) WARM UP:

  • Start with 7-way hips before class – do not half ass this

8 min AMRAP of:

  • 10 air squats
  • 10 banded good mornings
  • 10 slow bird dogs
  • 10 dowel pass thrus
b) STRENGTH:

On the 90s x 12 (3 Rounds):

  • Set 1 – 6 Back Squats @ 65%
  • Set 2 – 4 Back Squats @ 70%
  • Set 3 – 2 Back Squats @ 75%
  • Set 4 – Rest

Repeat 2x

**First week of this progression

 

c) WOD:

Odd Object Conditioning

For Time:

2-4-6-8-10-12-14-:

  • Alternating Dumbbell Snatches (70/50)
  • 200 Meter medball Run After Each Round (20/14) ** finish with the 200m run
Posted in WOD