Tuesday, 19 September, 2017
WARM UP – MOBILITY
Dynamic warm-up + hip circles
Blue band glute activations (steps, glute bridge, deadbugs, squats)
Pre-squat hip openers
WOD A
BACK SQUAT X 5
5 min to warm-up, then:
Every 3 mins x 5 sets: 5 back squats – build to a heavy set but not absolute max (no failed sets)
WOD B
BELLS OF FURY
Complete for time:
21 – 15 – 9 reps of:
Double KB Sumo Deadlift
Double KB Clean
Double KB Front squat
—
Rx: 2 x 24/16kg (scale weight as needed to keep intensity and quality high)
—
Scale Cleans to Single or Double KB Russian swings, scale double front squats to goblet squats as needed.
ACCESSORY
3 rounds: rest as needed
20 x Alternating box step ups (~20″ box, thigh @ parallel) hold heavy DB or KB by your side
45-60s banded plank from hands
