Tuesday, 17 January, 2017
WARM UP – MOBILITY
(8-10 mins total)
Hip circles, lunge hip opener
Banded glute steps/squat warmup, holding a 10lb plate in front with outstretched arms for core and back
activation
—
-Start set 1 of Back Squats by 15-17 mins into class
WOD A
BACK SQUAT AMRAP @ 75% OF 1RM
Back Squat x 6 sets (15 mins + 5 min warmup)
E2MOM for first 5 sets:
Set 1: 5 reps @ 65%
Set 2: 4 reps @ 75%
Set 3: 2 reps @ 80%
Set 4: 2 reps @ 85%
Set 5: 1 rep @ 90%
***Rest an extra 2 min interval so you have approx. 3:30 rest, then…
Set 6: 1 AMRAP set @ 75% (same weight you did set 2 at)
***Only one breathing cycle is allowed between reps, as soon as you need to take more than one breath the set is over
WOD B
FUN HOUSE
For time (15 min cap)
15-10-5 Burpee Box Jumps 24/20″
30-20-10 Deadlifts 225/155lb
45-30-15 Wallballs 20/14lb
—
-Add uncompleted reps as seconds
-Deadlift weight should be something you are very comfortable moving, 2-3 smooth sets on the first round at most, 50-60% of 1RM
-If you aren’t a strong Wallballer, scale reps to 30-20-10 so that you can keep moving through the workout
ACCESSORY
3-4 Sets:
15-20 Weighted GHD Hip Extensions
6-8 Hollow Rocks + 6-8 V-ups + 6-8 Tuck-ups + 10 sec Hollow Hold – try to complete as an unbroken set
