DATE – Friday Oct 3rd
Warm-up: Quick dynamic lengths +
12 reps of each:
Leg swings
Jumping lunges
Hip circles (6/direction)
Hollow rocks
Jumping squats
Superman lifts
Mobility: Hip Opener sequence (foot up on a bench or box)
WOD A) Testing: 1RM Back squat (25 min)
Suggested loading:
5-7 @ 55-60%
3-4 @ 65-70%
2-3 @ 75-80%
2 @ 85%
1 @ 90%
1 @ 95%
1 @ 95-100%
1 @ 100-105%
Rest 2-2:30 between sets or as needed (a bit less at the start, a bit more towards the end.
WOD B) 4 alternating sets:
B1) Axle bar front rack walking lunge steps x 10 (5/leg)
Rest 30s
B2) GHD Weighted Hip extensions x 10 (@ 2,1,1,1)
Rest 1 min
(Attempt to add weight each set. Record heaviest set completed for B1)
