Monday, 13 March, 2017
WARMUP/MOBILITY
Hip, thoracic, wrist and front rack mobility
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Banded glute/squat warmup holding 10-15lb plate in front with straight arms
WOD A
FRONT SQUAT X 5
E2MOM x 6 sets: 5 Front Squats (65-70% across – not building to a 5RM)
-Keep positioning, and speed out the bottom a priority, not looking to max out or go to failure.
Same or similar weight to what was used for the 8×4 last week.
WOD B
Partner up on wallballs and rowers but use your own bar
Stagger second heat by approx. 3-4 mins
OPEN WOD 16.4
13 min AMRAP
55 Deadlifts 225/155lb
55 Wallballs 20 – 10′ / 14lb – 9′
55 Cal Row
55 Handstand Pushups
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OPEN WOD 16.4 – SCALED
13 min AMRAP
55 Deadlifts 135/95lb
55 Wallballs 20lb – 9′ / 10lb – 9′
55 Cal Row
55 Hand Release Pushups
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OPEN WOD 16.4 – MASTERS 55+
13 min AMRAP
55 Deadlifts 185/125lb
55 Wallballs 20lb – 9′ / 10lb – 9′
55 Cal Row
55 Push Press 95/65lb
ACCESSORY
4-5 Sets:
10-15 Reverse Hypers on GHD
20-30 Secs Heavy Weighted Plank
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Crossover Recovery
