Tuesday, 1 August, 2017

WARM UP – MOBILITY

10-12 min pre-squat mobility & activation drills

WOD A

PAUSE BACK SQUAT X 3
17 mins to build to a 3RM Back Squat @ 33X1 tempo

All Squats must be performed at tempo today, even warmup sets

WOD B

I CAN’T FEEL MY LEGS WHEN I’M WITH YOU
For time (20 min cap)
10-1 Back Squats 185/125lb (no racks – use approx. 60-70% of your 3RM pause squat, all sets should be UB)
10-1 Burpees Over Bar
100-10 Double Unders (scale reps in half and go down in 5’s, or go 10-1))

10 Squats, 10 BOB, 100 Du’s, 9 Squats, 9 BOB, 90 DU’s…etc.

ACCESSORY

1) 3 Super Sets:
10-15 KB Side Bends per side
10-15 Banded Oblique Twists per side
10-15 GHD Situps into Max Hollow Hold on GHD
-No rest between exercises, rest 90 secs between sets-

2) 5-7 min bike or row to flush legs, couch and hip stretches