DATE – Tuesday April 29th
Warm-up: Dynamic lengths
Mobility: Pre-squat hip opener + pigeon pose – foot on bench or box
WOD A) Wendler Squat (18-20 min)
(% for this cycle will be based off of 90% of your 1RM. This will be referred to as your “training max”. For example, if your 1 rep max Back Squat is 100lb then you will use 90lb to calculate your working %)
Warm-up sets:
1×8-10 @barbell
1×5 @ 40-45%
1×5 @ 50-55%
1×3 @ 60%
*Rest 60s between warm-ups sets
Working sets:
1×3 @ 70%
1×3 @ 80%
1×3+ (ME set) @ 90%
*Rest 2-3 min between working sets
**Go hard on the ME set but stop when you feel like the next rep will cause your technique to breakdown
WOD B) Partner WOD: (Pair up with someone with a similar squat strength)
Complete for time with one person working at a time.
Row 1200m (6x 200m intervals)
80 Front Squats (135/95) (from the floor)
80 Toes to bar
300’ sandbag walking lunge (back racked – heavy/light)(6 x 50’ intervals)
