WARMUP/MOBILITY
(15 mins total)
5 mins dynamic hips and back
Banded glute / squat warmup, including tempo wall facing “squat therapy” squats with band, focusing on perfect position and cues during reps
WOD A
Back Squat
x 1 :
22 mins to establish a 1RM Back Squat
Suggested reps per loading:
7 @ 40%
6 @ 50%
5 @ 60%
4 @ 70%
3 @ 80%
1 or 2 @ 85%
1 @ approx 90% & 95%
1 rep test at 101%+
*Wearing a belt is reccomended at weights over 80%
*Make sure you know how to safely dump your bar, or ask a coach to spot you when testing your max
WOD B
Anaconda
10 min AMRAP:
10 Box Jumps 24/20″
10 Wallballs 30lb 10′ / 20lb 9′ (slamballs)
10 Pushups (Rx = Clapping guys / Shoulder Tap girls)
RECOVERY
5 min easy Row or Bike
Crossover Recovery for newer members or Plyo for experienced