Monday, 24 April, 2017
WARM UP – MOBILITY
Every 90s x 6 (2 rounds of each):
Row ~75s @75-80% effort
10 Hollow rocks + 10 Supermans + 10 Glute Bridge
12-15 Plate Squats (10-15lb plate)
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(Start 1/2 on Row 1/2 on Hollow work)
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Pre-squat hip opener stretch out
WOD A
BACK SQUAT X 12
5 min to warm-up then:
Every 3 min x 5 sets: 12 Back squats @ 60-65% of 1RM (Across each set, not building)
– If you you were successful at all 5 sets of 10 last week, then attempt to use the same weight. If you weren’t able to complete all sets then use a slightly lighter weight.
Your goal should be to complete all 5 sets of 12 reps without hitting failure.
WOD B
DOUBLE BUBBLE
In team of 2, complete 10 rounds for time:
15 x Double kettlebell sumo deadlifts (2 x 24/16kg)
10 x Double kettlebell front rack lunges (step forward, alternating)
*15 x V-ups or Tuck-ups
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5 rounds each, alternating complete rounds with your partner
*Partner 2 may start on the Kettlebell as soon as partner 1 finishes the lunges. (The v-ups/tuck-ups are not done for time)
ACCESSORY
3 sets – rest as needed
6-8/leg x Bulgarian Split squats (@3,1,1,1) (Hold DB or KB by side or goblet position)
12-15 x Weighted Hip extensions
12-15 x Ab-wheel rollouts
