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)

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