WARM UP
500m Row
10-12 of each:
Sampson lunge
Iron cross stretch
Cossack / lateral lunge (KB / Plate if wanted)
Duck walk (forward + backwards)
Goblet/plate squat
10-12 of each:
Sampson lunge
Iron cross stretch
Cossack / lateral lunge (KB / Plate if wanted)
Duck walk (forward + backwards)
Goblet/plate squat
MOBILITY
Pre-squat hip opener / active pigeon
WOD A
In 18 min, Complete the 8 sets of back squats following the rep scheme indicated:
Rest ~1 min between fist 4 building sets – Just load the bar and go:
6 @ 40%
5 @ 50%
4 @ 60%
3 @ 70%
Rest ~2-3min between next 4 sets:
2 @ 75-80%
2 @ 80-85%
1 @ 85-90%
1 @ 90-95%
Rest ~1 min between fist 4 building sets – Just load the bar and go:
6 @ 40%
5 @ 50%
4 @ 60%
3 @ 70%
Rest ~2-3min between next 4 sets:
2 @ 75-80%
2 @ 80-85%
1 @ 85-90%
1 @ 90-95%
Back Squat
WOD B
Balls to the Walls
Complete 5 rounds for total number of Wallballs completed.
In 90s complete:
10 Burpees
then AMRAP Wallballs (20/14lb) in remaining time.
– Rest 90s –
——————-
Athletes can partner up on a ball/wall space and alternate 90s intervals
(15 min)
In 90s complete:
10 Burpees
then AMRAP Wallballs (20/14lb) in remaining time.
– Rest 90s –
——————-
Athletes can partner up on a ball/wall space and alternate 90s intervals
(15 min)
