WARM UP – MOBILITY
Quick dynamic joint warm-up then:
2 rounds:
6/leg x Bulgarian Split squats @ (3,2,X,0) – hold the bottom of the last rep for 5-7s
8-10 x Dowel dislocates + 6-8 Overhead squats
10-15 x Hollow rocks + 8-10 Superman lifts
2 rounds:
6/leg x Bulgarian Split squats @ (3,2,X,0) – hold the bottom of the last rep for 5-7s
8-10 x Dowel dislocates + 6-8 Overhead squats
10-15 x Hollow rocks + 8-10 Superman lifts
WOD A
2/4 FRONT SQUAT/BACK SQUAT
-In 25 mins complete 5 sets of: 2 Front Squats followed by 4 Back Squats @ 100% of old 1RM Front Squat.
-If the weight too heavy then bring it down slightly so that all sets are makable
-Rest approx. 3 mins between sets
-If the weight too heavy then bring it down slightly so that all sets are makable
-Rest approx. 3 mins between sets
WOD B
PS + OHS + DU LADDER
Complete AMRAP in 10 min:
1 Power Snatch + 1 Overhead Squat + 10 Doubleunders
2 Power Snatch + 2 Overhead Squat + 20 Doubleunders
3 + 3 + 30
4 + 4 + 40… etc.
Rx: 135/85lbs – Scale to no more that 70-75% of 1RM Power Snatch
Continue up the ladder as far as possible.
Score is last complete round number + extra reps completed
1 Power Snatch + 1 Overhead Squat + 10 Doubleunders
2 Power Snatch + 2 Overhead Squat + 20 Doubleunders
3 + 3 + 30
4 + 4 + 40… etc.
Rx: 135/85lbs – Scale to no more that 70-75% of 1RM Power Snatch
Continue up the ladder as far as possible.
Score is last complete round number + extra reps completed
ACCESSORY
3 rounds:
10-12 x Weighted hip extensions (@3,0,1,2)
15 x V-ups / Tuck-ups + AMRAP Hollow rocks
10-12 x Weighted hip extensions (@3,0,1,2)
15 x V-ups / Tuck-ups + AMRAP Hollow rocks
