Tuesday, 2 May, 2017

WARM UP – MOBILITY

Hip and thoracic openers

Banded Squat warmup with barbell:
1) 5 low steps left, 5 right, 5 tempo squats (same as WOD A)
2) 5 low steps forward, 5 back, 5 tempo squats

WOD A

E2MOM x 6 Sets of Back Squats @ 32X1 tempo
Sets 1-3: 5 reps @ 50-55%
Sets 4-6: 3 reps @ 55-60%

-Keep the weights feeling light and RESPECT THE TEMPO!

WOD B

E3MOM x 5 sets:
3 T&G Power Cleans + 1 Push Jerk @ 60-70%
5 Burpees Over Bar
10 UB Wallballs (choose a weight that will remain UB)
20-40 Double Unders (30 secs max.)

-You may partner up for this, partner 2 starts when partner 1 has finished burpees over bar

ACCESSORY

3 Rounds:
8-10 Barbell Good Mornings (Use a light-medium weight)
15-20 Banded Glute Bridges

Optional Conditioning

8-10 rounds: 15 secs hard / 45 secs easy bike or row