Wednesday, 4 January, 2017
WARM UP – MOBILITY
(10 mins)
5 mins dynamic hip openers
Banded glute/squat warmup
WOD A
BACK SQUAT X 2
In 25 mins, warmup and hit 6 working sets of Back Squats:
Sets 1-3: 3 reps @ 80-85%
Sets 4-6: 2 reps @ 85-90%+
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You can hold the same weight across your sets of 3’s, then add and hold the same weight across for your 2’s, or you can build a little with each set
WOD B
FAKE LOVE
12 min AMRAP
5 Clean & Jerks 155/105lb
10 Toes To Bar
15 Wallballs 20/14lb
ACCESSORY
3 Rounds:
12-15 GH Raises
2-3 Crossover Recovery exercises each round
