Tuesday, 21 February, 2017

WARM UP – MOBILITY
2 rounds:
20 mountain climbers
10 hollow rocks (20s hold)
15 Air Squats
10 Ring rows

Pre-squat hip openers + Squat prep (coaches choice)

WOD A
BACK SQUAT
Every 2:30 minutes x 5 sets: Back Squat
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 1 or 2 reps @ 90%
Set 5 – 1 rep @ 95%
Then;
Every 3 minutes x 3 sets:
Back Squat x 1 rep @ 95+%

(Build by feel from the 90%+ range. If you’re feeling great then go for a 100%+ squat and set a new 1RM if not keep it at 90-95% and hit a few quality singles at a heavy but safe weight.)

WOD B
BAD & BOUJEE (RX)
Complete for time:
9 – 7 – 5 – 3: Squat Clean (135/95lb)
15 – 12 – 9 – 6: Chest to bar pull-up

— OR —

BAD & BOUJEE (RX+)
Complete for time:
9 – 7 – 5 – 3
Squat Clean (185/125)
Bar Muscle-up

ACCESSORY
3 rounds: Rest as needed
6-8/leg x Bulgarian split squats (@3,1,1,1) Keep these slow and controlled (relativly light) and get a nice stretch at the bottom)
12-15/arm x Single arm bent over rows (Bench supported w/ KB or DB)
20-30s Parallette L-sit hold