April 13, 2019

 

a) WARM UP:

5 rounds

  • 8 air squats
  • 8 Samson Stretch
  • 8 step ups
  • 8 situps
  • :20s hollow hold

then

  • 1 minute pigeon pose per leg

Then,

With an empty barbell

  • 3 Overhead Squats
  • 3 Front Squats
  • 3 back squats

repeat 3x increasing weight

b) WOD:

  • 75 walking lunges (Rx: 50/35 single dumbbell)
  • 50 V-ups (Rx: weighted 15/10)
  • 30 Overhead Squats (75/55, 95/65)
  • 50 Hollow rocks (Rx: weighted 25/15)
  • 30 Front Squats (95/65, 135/95)
  • 50 medball situps
  • 30 Back Squats (135/95, 185/130)
  • 75 walking lunges (Rx: 50/35)

OLY Sunday

  • Pause overhead squats  (pause in the bottom for 3 seconds): 3,3,2,2,1,1
  • Pause Snatch (pause in the bottom for 3 seconds): 3,3,2,2,1,1
  • Snatch grip pulls – heavy (6×2)

 

Posted in WOD