April 17, 2019

 

a) WARM UP:

2 rounds

  • Run 100 meters
  • 30 second banded front rack stretch
  • Run 100 meters
  • 30 second bottom of squat hold
  • run 100 meters
  • 10 lateral lunges

then,

  • banded ankle stretch – 1 minute per side
b) STRENGTH:

  • Front Squat: 5 sets 2 Reps @ 80% of 1RM
c) WOD warm up:

  • 10 front rack lunges with empty bar
  • 6 with 50% working weight

WOD:

  • 50 Front rack lunges for time (P: 75/55, Rx: 115/85)

*Every Minute 8/5 Calories on the assault bike (if all bikes taken up, row 6/4 cals)

Posted in WOD