Nov 14, 2018

 

a) WARM UP:

3 Rounds

  • 10 Lateral Lunges (total)
  • 10 Air Squats with pause in the bottom
  • 10 Single leg Glute bridges on Each leg
  • :20 Tactical Frog Stretch
b) STRENGTH:

  • Back Squat: 10/7/5/5/3/3/1/1

** Use the 10 and 7 as “warm up” sets for when you get into the lower reps
NO MISSES– not a PR day.  We are training our minds to be successful with every lift. so NO FAILURES

c) WOD:

As Many Reps/Rounds in 15 minutes:

  • 30 Double Unders – 10 Power Cleans
  • 30 Double Unders – 10 Hang Squat Cleans
  • 30 Double Unders – 10 Push Press
  • 30 Double Unders -10 Reverse Lunges
  • 30 Double Unders- 10 Thrusters.

** Go through the sequence for 15 minutes
1 Round = all 5 movements

(performance: 75/55

Rx: 95/65

Rx+: 50/35 dumbbells)

 

Posted in WOD