Thursday, 24 August, 2017
WARM UP – MOBILITY
Dynamic warm-up (hip, hamstring, squat focused)
Green band anterior + posterior hip stretch
WOD A
FRONT SQUAT X 3
15 mins to build to a heavy or 3RM front squat.
WOD B
DEADLIFT X 8
EMOM x 16 mins (4 rounds through)
B1) 8 Deadlifts (touch and go, start first sets at ~65% and build as needed)
B2) 100ft Sled push (Heavy walk, but unbroken 50′ lengths)
B3) 45-60s Double KB front rack hold (As heavy as possible)
B4) Rest
—
**Everyone start on deadlifts, group in 3-4’s and follow your partners through the EMOM**
ACCESSORY
3 rounds: rest as needed
6/leg x Bulgarian Split squats (weight as needed)
20-25 reverse hypers (backwards over the GHD’s)
20-30s L-sit hold (parallettes or rings)
Optional Conditioning
EMOM x 10
1) 12-15 Cal Row
2) 20-25 Air Squats
—
Sprint each set and rest the remainder of the min, not intended to just pace it out and work the whole time
