Tuesday, 13 September, 2016

WARM UP – MOBILITY

10-12 mins squat mobility and activation

WOD A

BACK SQUAT X 3
E2MOM x 5 sets
3 Back Squats @ 80-85%
-These should feel heavy but shouldn’t be an absolute max. Focus on perfect position and driving up with speed in prep for test week in 2 weeks.

WOD B

SLEDWAY TO HEAVEN
Teams of 4, 3 SPRINT rounds each (work:rest 1:3)
5 Burpees Over Bar
5 Axel Bar Thrusters 135/95 (challenging but UB each round!)
100′ Sled Push 180/140lb (4xblue/4xyellow)
5 Axel Bar Thrusters 135/95 (challenging but UB each round!)
5 Burpees Over Bar

ACCESSORY
5 mins easy bike or row to flush legs

3 Rounds:
6-8 Strict Toes to Bar
30-40 secs Heavy Weighted Plank
20 KB Oblique/Side Bends each side