Monday June 16th, 2014

 

Warm up:  Alternate 3 rounds with a partner: (10 min cap)

– Row 2-300m

– Varied personal squat and shoulder prep & dynamic stretches

(Eg: Leg swings, Banded side steps, roll quads/glues, Sampson lunge, goblet squat hold, ankle/hip/thoracic mobility drills, banded overhead shoulder/front rack stretch etc…)

 

WOD A: Wendler back squat – Cycle 3, Week 1

3-5 building warm-up sets (rest 60-90s)

5 @ 65%

5 @ 75%

5+ @ 85%

(Rest 2-3 min between 3 working sets. % Based off of your new training max.)

 

WOD B: 5 rounds for time:

9 Deadlifts

7 Hang squat cleans (Beginners, scale to front squat)

5 Push Jerks (Beginners may push press)

40 Doubleunders (Int/Beg scale to 30/20 or 100 single unders)

 

(Barbell loading: Adv Rx: 165/115, Int: 115-135/75-95, Beg: 65-95/55-65)