April 30, 2019

 

a) WARM UP:

  • 25ft monster walk
  • Forwards
  • backwards
  • both sides
  • 15 jumping air squats

Then,

  • 1 Minute front rack stretch with band per arm
  • 30s glute stretch on wall per side
b) STRENGTH:

  • 5 sets of 5 reps : 1 1/4 front squats @ 65% of 1RM

**1+1/4 is a full squat- come back up a quarter of the way back down and rebound out of it

 

c) Specific warm up:

  • 2 rounds
  • 3 burpees + 2 shuttle sprints

WOD:

5 Rounds for time:

  • 12 Burpees to target
  • 100 meter sprint (modification for an injury preventing you from sprinting: 150m row)
Posted in WOD