Friday, 14 July, 2017
WARM UP – MOBILITY
Hip & thoracic openers
Squat activation dills: banded steps, glute bridges, dead bugs
WOD A
BACK SQUAT X 20
12 mins to establish a 20RM Back Squat – aim for approx. 60% of 1RM
Warmup with some sets of 4-6 reps, and try to gauge what might be realistic for an unbroken set of 20. No more than 2 breaths between reps
WOD B
ELVIS THE PELVIS
4 Rounds for time:
20/15 Cal Row
15 Shoulder To Overhead 135/95lb
10 Back Rack Step Back Lunges 135/95lb
-Rest 90 secs-
—
-Subtract 4.5 mins rest + any stagger from total time
-Partner up and stagger by 1:30-2 mins
ACCESSORY
3 Rounds:
6-10 Ab Wheel Roll-outs @ 3110 tempo
6-8 Single Leg Elevated Glute Bridges @ 30X2 tempo
