Wednesday, August 4, 2021
WARM UP – MOBILITY
Big hips and thoracic warmup:

Hip rotations, 90/90’s, cat-cows, hip opener lunge + rotations etc.

Glute, core & squat activation

WOD A
BACK SQUAT X 8
BACK SQUAT X 6
E2.5MOM x 5 sets:

10/8/6/6/6 Back squats

  • Start squats at approx. 55-65% of 1RM and build as needed. Sets should all be challenging but not maximal, try to build from the 8’s 2 weeks ago (measure there for reference)

WOD B
LEG CEMETERY
4 Rounds for time:
8 Double KB front squats 2 x 24/16kg
12 KB lunges (KB’s by sides)
16/12 Cal row or ski, 12/9 cal bike
ACCESSORY
Cool-down with an easy 3-5 min row, ski or bike, couch stretch x 2 mins /side, hip opener lunge / pigeon pose x 2 mins /side

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