Feb 7, 2019

 

a) WARM UP:

2 Rounds:

  • 10 Leg swings forwards and backwards
  • 10 Leg Swings to both sides
  • 10 Air squats with pause in the bottom
  • 10 Glute bridges
  • 30s Banded front rack stretch
b) STRENGTH:

Alternating Every Minute on the Minute 12 Minutes @ 73% of 1RM Front Squat:

  • ODD) 2 Front Squats
  • EVEN) 4 Back Squats
c) Specific Warm up

  • Pistol – 4 pistols per leg
  • Deadlift – build up to working weight
  • Rowing – 10 calories moderate pace
  • Sled Push – 1 length

WOD:

Every minute For 20 minutes –

  • 1) 12 Pistols
  • 2) 8 Deadlifts **
  • 3) 12-10 calorie row + 6 Pushups (Rx+ does 10 pushups)
  • 4) 2 Lengths Sled Push 90/50
  • 5) rest

** weights 185/135, 275/195, 315/225

d) Extra:

5 sets of 2

  • Bench Press at 85% of 1RM
Posted in WOD