Monday, 11 December, 2017

WARM UP – MOBILITY
2 rounds: Alternating between:
250-300m row + dynamic warm-up lengths / hip openers
then:
Blue band hip activation: glute steps, bridges, deadbugs, squats

Review back squat + safety/spotting review

WOD A
BACK SQUAT
25 min to establish a 1 rep max back squat.
Start light and slowly build to a heavy single.
Build by feel, or follow this or a similar rep scheme:
8-10 @ 40-50%
6-8 @ 55-60%
4-5 @ 60-65%
3 @ 70-75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
1 @ 100%
1 @ 100%+

(If you finish early, you may pack up and start your row when ready)

WOD B
500 METER ROW
500 meter row for time
All out max effort test.
Set rowers to 500m to record exact time.

ACCESSORY
3 rounds: rest as needed
30-40 Banded good mornings
15-20 GHD Sit-ups