WARM UP / MOBILITY
2 min: Row @ 60-70% pace
2 min: Dynamic lower body: Leg swings / Iron Cross / Sampson lunges etc.
(Big classes alternate 2min segments)
—
Green band stretch out:
Anterior hip flexor (high lunge) + Quad stretch,
External rotation opener (low lunge – band pulling back and out)
Front rack floss
2 min: Dynamic lower body: Leg swings / Iron Cross / Sampson lunges etc.
(Big classes alternate 2min segments)
—
Green band stretch out:
Anterior hip flexor (high lunge) + Quad stretch,
External rotation opener (low lunge – band pulling back and out)
Front rack floss
WOD A
7/13 FRONT SQUAT/BACK SQUAT
Complete 7 Front Squats, re-rack the bar and then complete 13 Back Squats after 2-3 breaths
In 17 mins perform one of the two options:
1) 3 sets of: 7 Front Squats + 13 Back Squats
If you did this on Tuesday this week, complete today’s sets at 94% of then load used.
If you did not complete this on Tuesday, but you did it last week at 65%, complete it today at 70% of 1RM FS.
– Rest approx. 3 mins between sets
2) If your legs are still feeling tanked and you would like to have a de-load, lower volume squat day then complete:
2) 4-5 sets of 4 Front Squats @ 60% of 1RM FS
1) 3 sets of: 7 Front Squats + 13 Back Squats
If you did this on Tuesday this week, complete today’s sets at 94% of then load used.
If you did not complete this on Tuesday, but you did it last week at 65%, complete it today at 70% of 1RM FS.
– Rest approx. 3 mins between sets
2) If your legs are still feeling tanked and you would like to have a de-load, lower volume squat day then complete:
2) 4-5 sets of 4 Front Squats @ 60% of 1RM FS
FRONT SQUAT X 4
WOD B
WHEN DOVES CRY
Complete 3 rounds for total reps:
30s Assault bike sprint (Cals)
-15s Rest-
30s AMRAP Hang Power Cleans (135/95lb)
-15s Rest-
30s AMRAP Box jump overs (24/20″)
– 1:45 Rest – (Rest 2 full clock segments)
30s Assault bike sprint (Cals)
-15s Rest-
30s AMRAP Hang Power Cleans (135/95lb)
-15s Rest-
30s AMRAP Box jump overs (24/20″)
– 1:45 Rest – (Rest 2 full clock segments)
Optional / Accessory
3 sets: (Rest as needed)
6-8 x GH Raise
60s weighted plank hold
6-8 x “ATYT” on Crossover symmetry
6-8 x GH Raise
60s weighted plank hold
6-8 x “ATYT” on Crossover symmetry
