Wednesday
Warmup/Mobility) 2 Rounds:
50’ Butt Kicks, High Knees, Lateral Lunges
10 Hip Circles
10 Goblet Squats
10 GHD Hip Ext.
10 Crossover Symmetry W’s
WOD A) Alt. E90secs x 7 sets each (20 mins + 10 mins warmup):
1) Back Squat: 1 pause (2-3 secs) + 1 regular – start at 60% and add as needed
2) Hang Power Clean + Power Clean: start at 70% of 1RM PC and add as needed
WOD B) 3 Rounds NFT:
8 Bulgarian Split Squats per leg – DB or KB, heavy as possible
6-8 GH Raises – weighted if these are easy for you
10-15 V Ups + 20-30 secs Hollow Rock – straight from last V Up into Rock, no resting feet on the ground in between
***Crossover Symmetry Plyo POST-WOD***
