Tuesday, 30 May, 2017
WARM UP – MOBILITY
Big dynamic hips and thoracic
Pre-squat activation drills
WOD A
BACK SQUAT
BACK SQUAT X 3
-In 25 mins, hit 6-7 working sets of 3 Back Squats @ 80-85% of 1RM
-Try to hold the same or similar weight across, the goal isn’t to build to a 3RM and potentially fail, reps should be heavy but makable
-Rest 2-3 mins between sets
WOD B
HARRY POTTER AND THE CHAMBER OF SNATCHES
2 mins on / 2 mins off x 3 rounds (10-13 mins depending on heats)
15/10 Cal Assault Bike Sprint
AMRAP Squat Snatches in remaining time @ 60/70/80% (increase by 10% each round)
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-Bike should take no longer than 45 secs so scale cals accordingly.
-A new heat starts at the top of each minute so you MUST be off the bike after 50 secs so that the next person has time to jump on and reset cals.
ACCESSORY
3 Rounds:
5 DB OH Squats + 50′ OH Walking Lunge right arm
5 DB OH Squats + 50′ OH Walking Lunge left arm
8-10 Strict Hanging Leg Raises (to parallel) + Max L-Hold on last rep
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Crossover Iron Scap
