Friday, 22 July, 2016
WARM UP – MOBILITY
Pre squat hip / thoracic openers
Banded squat warmup / banded shoulder warmup
WOD A
BACK SQUAT X 4
WEIGHTED RING DIP X 4
E3MOM x 5 sets
4 Back Squats @ 80% of 1RM
-Rest 20-30 secs-
4 Weighted Ring Dips (try to use the same weight across)
—
-Complete both exericses within the E3MOM
-Only follow these squat numbers if you have been in for the squats the last few weeks. If you have not, stay at 80% but only do 2-3 reps
WOD B
THE MARTIAN
3 Rounds for time:
14 Bulgarian Split Squats 2 x 24/16kg KB’s (7 per leg – heavy but UB)
20/15 Ring Dips
25/20 Chest to Bar Pullups
—
-Rx for the split squats is to use a bench or box that comes to the top of your calves, going as low as possible. Take your time with these, focusing on perfect mechanics!
-Scale by taking 5-10 reps off of the gymnastics movements, make sure that you can keep yourself moving!\
